Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
10 Calorie Row
5 Burpees
30 Second Rest Between Rounds
Increase pace / effort each round.
Metcon
Metcon (AMRAP – Rounds)
Teams of 2
AMRAP x 10 Minutes
150m Row
5 DB Clean Jerks (50, 35)
2 Minute Rest
AMRAP x 10 Minutes
150m Row
5 DB Lunges Each
2 Minute Rest
AMRAP x 10 Minutes
150m Row
5 DB Alt Snatches Each
Partner will complete full round before switching. While one partner is working, other hold plank on elbows. Score is total number of rounds completed.