Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
600m Run
Then
2 Rounds
5 One Arm DB Push Press Each
5 One Arm DB Rows Each
5 One Arm DB Thrusters Each
5 One Arm DB Hang Power Clean + Press Each
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
8 Toes-2-Bar
5 One Arm DB Hang Clean & Jerk Each (50, 35)
200m Run
This is a play on Open WOD 18.1, with a run instead of row. Like every Open workout this one is all about pacing. Start out around 70-75% and try picking it up the last 2-3 minutes.
Strength
Metcon (No Measure)
3 Rounds
10 Double DB Curls
20 Flutter Kicks Each Leg
30 Banded Pushdowns