Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
8 Hang Muscle Clean
8 Shoulder Press
8 Bent-over Rows
8 Push Jerks
Use empty bar
Mobility
Wall Slides
2 Sets x 8 Reps
Weightlifting
Push Jerk (10 Minutes To Work Up To Heavy 3 Reps)
Bent Over Row (3 Sets Of 10 Reps)
60 seconds rest between sets. Go heavy as possible, while keeping good form. Keep same weight for all sets.
Metcon
Metcon (Time)
5 Rounds
15 Box Jumps (24, 20)
12 Shoulder-2-Overhead (115, 75)
9 Toes-2-Bar
1 Min Rest Between Rounds
L3: (95, 65)
L2: (20, 12) (75, 55) (Knee Raises)
L1: (20, 12 Step-ups) (65, 35) (Knee Raises)
Pace should be about 85%. Try to sustain effort and pace for each round.