Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Minutes AbMat Pizza Game
Then
2 Rounds
3 Dumbbell Romanian Deadlifts
3 Dumbbell Hang Power Cleans
3 Dumbbell Hang Squat Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
With A Running Clock
From 0:00-10:00
200 Meter Run
12 DB Hang Squat Cleans (50, 35)
From 12:00-22:00
200 Meter Run
12 DB Hang Power Cleans (50, 35)
From 24:00-34:00
200 Meter Run
100 Foot Farmer Carries (70, 53)
Today’s metcon will be done with 1 athlete completing a full round before switching. This will allow you to gain full recovery while your partner is working and sustain a high level of output throughout. With that said, your weight choices should allow for UB rounds and your DB work should be light/fast. On the other hand, your farmer carries should be heavy.