Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
10 Plate Ground-2-Overhead
10 Banded Good Mornings
5 Elbow-2-Ankle Lunges (Each Leg)
Weightlifting
Clean and Jerk (1 Rep Every 2 Minutes For 10 Rounds)
Can be any clean and jerk variation. Working up to 1RM for day. One attempt per round.. If it looks good and feels good, increase weight, not if stay at same weight for next round.
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#