Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
3 Rounds
7 Pass Throughs
7 Hang Muscle Snatches
7 Overhead Squats
400m Run
Metcon
Metcon (Time)
5 Rounds
10 Hang Power Snatch (105, 75)
200m Run
10 Burpees
200m Run
HPS weight should be something you can do 10 reps in no more then 2 sets. Choose intensity over weight.