Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
3 Rounds
5 Romanian Deadlifts
5 Barbell Bent Over Rows
10 Air Squats
5 Box jumps
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 35 Minutes
3 Mile Run
With Time Remaining AMRAP
30 Barbell Rows (135, 95)
30 Wall Balls (20, 14)
30 Pull-ups
30 Box Jumps (24, 20)
Today worry less about your score and more about simply moving and breaking a good sweat. Scale the movement and/or weights so you can consistently move for the whole time. Split the work with your partner as you see fit. Scale option (banded kipping)(jumping pull-ups)(ring rows)