Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
3 Rounds
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
7 Wall balls
Weightlifting
Box Front Squats (2 Reps Every 60 Seconds For 10 Rounds)
Box should be set at or just above parallel. All sets should be fast/efficient. User a slightly wider stance than normal so can focus on the glutes, hips, and hamstrings.
Metcon
Fool In The Rain (Time)
30-20-10
Wallballs (20, 14)
21-15-9
Deadlifts (225, 155)
New benchmark workout. This workout should be done at a high-effort, around 90%. This workout is intended to be done with unbroken wallballs and fast sets of touch n go deadlifts. Deadlift weight should be a moderate weight and something that can be done in no more than 2 sets. Rx+:(275, 185) (30, 20 wallballl). 10 Minute time cap.
L3: (185, 125)
L2: (155, 105)
L1: (135, 95)
Strength
Metcon (No Measure)
4 Rounds Banded Alphabet