Widespread CrossFit – CrossFit

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Warm-up (No Measure)

2 Rounds

200 Meter Run

10 Hang Power Cleans

10 Thruster

40 Single Unders


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 30 Minutes

300 Double Unders

200 Calorie Row

100 Hang Power Cleans (135, 95)
Work with a partner today to come up with a good strategy that will keep your team consistent throughout. Your rowing transitions will likely be the difference today so you’ll need a plan beforehand. Keep in mind that rowing “fast” is not the most efficient way to row. Focus on long powerful strokes with a controlled recovery to the catch position. The hang power clean weight should be relatively light and capable of being completed in sets of 10. Scale option (1/2 DUs)(2x Singles)

Categories: wod

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