Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Rowling
Each Partner Does 3 Rounds
For every meter over or under a 100, your partner does that many wall balls
Burgener Warm-up (No Measure)
3 Down & Up
3 Elbows High & Outside
3 Muscle Snatches
3 Snatch Lands (2 in, 4 in, 6 in)
3 Snatch drops
3 Hang Power Snatches
Metcon
Metcon (AMRAP – Reps)
With a partner
0:00-8:00
Max 400 meter runs
8:00-16:00
Max Power Snatches (135, 95)
16:00-24:00
Max 400 meter runs
Effort today is 80-85%. Runs broken up with each partner running 200 meters. Break power snatches up as desired to maximize number of snatches based on weight selected. Try to achieve the same number of 400 meter runs between the first and second sets. Score is total number of 400 meter runs PLUS Power Snatches
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)