CF032217

Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of 20 work/10 rest:

Jump Ropes

DB Push Press (Light)

Jumping Jacks

Ring Rows

Then

15 Push-ups

Strength

Metcon (No Measure)

In 12 Minutes Accumulate:

7 Rope Climbs

14 Turkish Get-ups
RX+: (Legless RCs) SC scale: (3 Foot Locks + 3 Rope Pull-ups) TGU weight should be AHAP. Break up reps however.

Metcon

75 (Time)

For time:

50 Wallballs (20, 14)

25 KB Swings (70,53)

50 Box Jumps Overs (24, 20)

25 S20H (135, 95)

50 T2B

25 Ring Dips
Pacing is key. Come up with a strategy on how to break up reps and stick with it. Don’t allow yourself to come close to failure with any of the shoulder movements Workout gets harder towards the end. 25 minutes time cap.

Categories: wod

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