Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200m Run
5 Deadlifts
5 Muscle Cleans
5 Power Cleans
10 Front Rack Reverse Lunges
Weightlifting
Power Clean (3 Reps Every 90 Seconds For 6 Rounds)
Weight at 80% Reset between reps and establish a perfect set-up position.
Metcon
Snowball (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
400m Run
12 Power Cleans (115, 75)
15 Wallballs (20, 14)
RX+:(135, 95) Pace your self from start. Look to keep HR around 75-80%.
Keep rest for transitions. Make sure to scale weight appropriately to keep sets unbroken.