Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row
2 Rounds
10 Jumping Jacks
10 Hollow Rocks
20 Box Toe Touches (Each Foot)
10 Ground-2-Overhead
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest