Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Rowling
Each partner does 4 Rounds
Then
2 Rounds
5 DB Romanian Deadlifts
5 DB Hang Muscle Cleans
5 DB Front Squats
5 DB Hang Power Cleans
5 DB Hang Squat Cleans
For every meter over or under a 100, your partner does that many air squats + burpees
Metcon
3000 (Time)
Teams of 2
50 DB Hang Power Cleans (50, 35)
1500 Meter Row
50 DB Hang Squat Cleans (50, 35)
1500 Meter Row
Today’s effort should be around 75%. Split reps between partners as needed. Break up reps and distance to manage grip fatigue. Choose your DB weight wisely and pair with a partner who will be able to use same weight. DB weight should feel light and you should be able to complete at least sets of 5 reps. 25 minute time cap.
Strength
Metcon (No Measure)
Tabata
(20 sec on, 10 sec off)
8 Rounds
Hollow Rocks