Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
100m Run
5 Air Squats
5 Push-ups
5 Sit-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
5 DB Hang Squats Cleans (50, 35)
200 Meter Run
10 Burpees
200 Meter Run
15 T2B
Clean weight should be light to moderate and capable of being cycled. If needed break up T2B to improve efficiency.
Skills
100 Hollow Rocks