Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Row
50 Jumping Jacks
2 Rounds
6 Deadlift
6 Hang Muscle Clean
6 Power Clean
6 Push Press
10 Ring Rows
Metcon
Metcon (AMRAP – Reps)
EMOM X 25 Minutes
Minute 1: 40 Seconds Max Hollow Rocks
Minute 2: Max Calories Rowed
Minute 3: Max Double Unders
Minute 4: Max Burpees
Minute 5: Rest
Today’s workout is meant to be 40 seconds of hard-work, but find a pace and rep count that you can maintain for all 5 rounds. Pacing should be around 85% which will be largely aerobic.