Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tic Tac Toe or 200m Run
Then w/ Barball
2 Rounds
20 Jumping Jacks
10 Deadlifts
5 Push Presses
5 Back Squats
5 Front Squats
5 Push Jerks
Weightlifting
Squat Clean and Jerk (1 Reps Every 90 Seconds For 8 Rounds)
Start at 50% of 1RM and add weight each minute / round. Goal is to end around 85% of 1RM. Newer athletes: PC + FS + PP
Metcon
Metcon (Time)
7 Rounds
5 Shoulder-2-Overhead (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
60 Seconds Rest Between Rounds
Each round should be near 90% effort. Manage breathing and regain composure during rest.