Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
With Barbell Complete:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Squat Cleans
5 Squat Cleans
5 Romanian Deadlifts
200m Run
Weightlifting
Box Front Squats (15 Minutes To Work Up To Heavy Double or 2RM)
Take 6-8 sets to work up. Rest 90 sec – 2 mins between sets.
Have a goal in mind before starting. Same technique as speed box squats (sitting back on box and explode up).
Metcon
Eddie Murphy (Time)
500m Row
50 Thrusters (75, 55)
400m Run
Break up class into 2 heats. Don’t go out too fast on row. Thruster weight should be light. Break up reps however. The last 400m should be everything you have left. 11 minute time cap