Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner
50ft Sled Push
50 Jumping Jacks
Then With Barbell
2 Rounds
5 Hang Muscle Cleans
5 Push Press
5 Pull-ups
Partner 1 does 50ft sled push, while partner 2 does 50 jumping jacks, then switch.
Metcon
Metcon (4 Rounds for time)
Every 5 Minutes For 4 Rounds
200m Run
10 C2B Pull-ups
10 Hang Power Cleans (135, 95)
10 Shoulder-2-Overhead (135, 95)
Runs should all-out sprint. Barbell movements should be light to moderate and capable of being done unbroken. Pull-ups do NOT need to be done unbroken but at least sets of 5/5. Shooting for at least 2 minutes of rest each round. PU scale: (Kipping)((Jumping)(Ring Row)
Strength
Metcon (No Measure)
EMOM x 8 Minutes
Min 1: 40 Sec Overhead Reverse Lunges (45, 35)
Min 2: 40 Sec Left Arm DB Row
Min 3: 40 Sec Right Arm DB Row
Min 4: 40 Sec Plate Switch Crunches