Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then With Barbell
2 Rounds
6 Deadlifts
6 Muscle Cleans
6 Power Cleans
6 Front Squats
6 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
16 Power Cleans (135, 95)
Run 200 Meters
16 Lateral Burpees Over the Bar
Run 200 Meters
16 Toes-2-Bar
One person works at a time. Split distance and reps evenly. Power cleans weight should be light. PC scale:(115,75)(95,65)(65,35) T2B scale: (Knee Raises)(Laying Knee-2-Elbows)