Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m
3 Rounds
10 Ground-2-Overhead
10 Squat Twist High Five
20 Mountain Climbers (10 Each Leg)
Metcon
Metcon (Time)
2 Rounds
15 Power Cleans (115, 85)
15 Pull-ups
2 minutes rest before starting next metcon. Pick a weight that you can go unbroken.
Metcon (Time)
2 Rounds
10 Shoulder-2-Overhead (115, 85)
10 Chest-2-Bar Pull-ups
2 minutes rest before starting next metcon. Pick a weight that you can go unbroken.
Metcon (Time)
2 Rounds
5 Thrusters (115, 85)
5 Bar Muscle-ups
2 minutes rest before starting next metcon. Pick a weight that you can go unbroken.