Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100 Meter Run
150 Meter Row
10 Air Squats
10 Wallballs
10 DB Deadlifts
10 DB Hang Power Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 15 Minutes
600 Meter Row
90 Wall balls (20, 14)
180 Double Unders
2 Minutes Rest
AMRAP x 15 Minutes
600 Meter Run
60 DB Hang Power Cleans (50, 35)
120 Air Squats
One partner works at a time. Split distance and reps up evenly between partners. Overall effort should be 75-80%. Today should be just about getting a good sweat and NOT being dead on the ground after the workout. Scale weight and movements as needed. Scale option (60 DUs or attempts each partner)(120 singles each partner)