Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
60 Seconds Row
10 Hollow Rocks
10 Supermans
Then
3 Rounds
5 Wallballs
5 Box Jumps
5 Push Presses
5 Sumo Deadlift High Pulls
Metcon
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Benchmark workout that is intended to be done with light loads. The goal here is to stay consistent as this is workout will challenge you with local muscle endurance. Your score is total completed reps.