Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Minutes AbMat Pizza Game


2 Rounds

3 Dumbbell Romanian Deadlifts

3 Dumbbell Hang Power Cleans

3 Dumbbell Hang Squat Cleans


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.

Categories: wod

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