Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Tic Tac Toe
Then
21 Sumo KB Deadlfits
15 Russian KB Swings
9 Goblet Squats
With 100m Run Between Movements
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minute
200m Sled Drag (100, 50)
30 Front Squats (115, 75)
200 Sled Drag (100, 50)
30 Push-ups
O ne partner works at a time. Split reps and distance up evenly. Front Squats should be light and capable of being done in sets of 5-10 reps.