Widespread CrossFit – CrossFit

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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 (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.

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