Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run
10 Hang Power Cleans
10 Thruster
40 Single Unders
Metcon
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)