Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
Then
2 Rounds
10 Deadlifts
10 Wall balls
10 Muscle Cleans
10 Push-ups
30 Double Unders or 60 Singles
Add light weight for second round
Metcon
Metcon (Distance)
Team of 2
In 35 Minutes complete
3 Rounds
30 Power Cleans (95, 65)
30 Wall balls (20, 14)
150 Double Unders
30 Barbell Bent Over Rows (95, 65)
30 Push-ups
With remaining time
100 Meter Max Sandbag Carries (75, 50)
Have fun today and work with someone new. Today’s work is meant to be done at a consistent pace of roughly 75% effort. Barbell loading is intended to be light. That means choosing a weight and scale option that lets you stay consistent with technique. Score is completed meters as team. Scale Option (300 Singles per team)(Knee Push-Ups)(Elevated Push-Ups).
L3: (75, 55)
L2: (65, 45)
L1: (55, 35)