Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Power Cleans
10 Sit-ups
15 Air Squats
20 Banded Good Mornings
Weightlifting
Power Clean (15 Minutes To Work To 1RM or Heavy Single)
Take 8-10 sets to work up, with 90 sec – 2 minutes rest between. Reps are touch-n-go.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
5 Power Cleans (135, 95)
10 Toes-2-Bar
15 Wallballs (20, 14)
Pace yourself from start. Take minimum rest between transitions. PC weight should be light to moderate.