Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Row
10 Air Squats
10 Arm Circles (Forward & Back)
200m Row
10 Pass Throughs
10 Elbow-2-Ankle Lunges (5 Each Leg)
200m Row
10 Snatch Grip Push Presses
10 Overhead Squats
Weightlifting
Snatch Balance (Every 2:00 x 10 Rounds)
Complete 1 Snatch Balance + 2 Overhead Squats
Increase weight each successful round
Metcon
1000m Row (Time)
Max Effort 1000m Row