Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
50 Single Unders
Then 3 Rounds
5 SDHP
5 Hang Power Cleans
5 Front Squat
5 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Team of 2
AMRAP X 20 Minutes
6 Lateral Burpees
9 Sumo DL High Pulls (115, 75)
12 Hang Power Cleans (115, 75)
Rest 2 Minutes
AMRAP x 10 Minutes
Max 100m Sled Drags (90, 50)
Today is a partner workout but one athlete will complete a full round before switching. The objective today is to sustain a high level of output for each AMRAP. Effort should be around 80-85%. Weight choices should be light. Ending with light sled drags for some “recovery” work.