Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
250m Row
5 KB Thrusters (Each Arm)
7 Jumping Pullups
9 Hollow Rocks
Metcon
Metcon (6 Rounds for reps)
1 Min Max Calorie Row
60 Seconds Rest
1 Min Max Calorie Row
60 Seconds Rest
1 Min Max Calorie Row
60 Seconds Rest
1 Min Max Reps Thrusters (75, 55)
60 Seconds Rest
1 Min Max Reps Thrusters
60 Seconds Rest
1 Min Max Reps Toes-2-Bar
Max efforts. Weight should feel light, something you can plan to go unbroken. n Intensity over weight.