Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
30 Hollow Rocks
20 Air Squats
10 Inchworm Pushups
Metcon
Metcon (AMRAP – Reps)
Tabata
40 Sec Work, 20 Sec Rest
8 Rounds
Rope Climbs
Alt. Goblet Reverse Lunges (53, 35)
Weighted Straight Leg Sit-ups (25, 15)
Box Jumps (24, 20)
Tire Flips (big, medium)
Looking for continuous movement for 40 minutes. Keep steady pace throughout. Save rest for transitions. RC scale: (Strict Pull-ups)(Bar Pull-ups)
Score is total number of reps.