Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
20 Jumping Jacks
7 Pass Throughs
7 Hang Muscle Snatches
7 Overhead Squats
Weightlifting
Overhead Squat (2 Reps Every 2 Mins For 6 Rounds)
3-4 warm up sets of 5-7 reps each. If set looks good and feeling good, increase weight. Rest as need between sets.
Metcon
Metcon (AMRAP – Reps)
AMRAP 12 mins
1 min of Power Snatches (115, 75)
1 min of Abmat Situps
2 mins of Power Snatches
2 mins of Abmat Situps
3 mins of Power Snatches
3 mins of Abmat Situps
Weight should be moderately heavy, something you could do unbroken sets of 3-5 reps when fresh. Use same weight without. Score is total number of reps.