Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Partner Medball Run
10 Partner Medball Sit-ups
10 Partner Wallballs
20 KB SDLHP (35, 26)
10 Burpees
20 KB SDLHP
10 Partner Wallballs
10 Partner Medball Sit-ups
200m Partner Medball Run
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 12 Minutes
20 Burpees
20 Alt. DB Snatches (50, 30)
200m Run (20, 14)
Rest 3 Minutes
AMRAP x 6 Minutes
Max 100ft Farmer Carry (70, 53)
Rest 3 Minutes
AMRAP x 12 Minutes
20 Burpees
20 Alt. DB Snatches (50, 30)
200m Run (20, 14)
One athlete works at a time, splitting work up evenly (including run into 100m each) DB snatches should be light. Farmer Carry weight should be heavy.