Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
60 Seconds Jump Rope
5 Snatch Grip Romanian Deadlifts
5 Hang Power Snatches
5 Front Squats
5 Thrusters
Metcon
Chesna (AMRAP – Rounds and Reps)
Team of 2
AMRAP X 30 Minutes
209 Double Under’s
Then with remaining time
AMRAP of
7 Power Snatch (135, 95)
15 Thrusters (135, 95)
18 Calorie Row
Today is a special Hero WOD. Challenge yourself today with this workout remember those who keep us safe. One athlete works at a time, completing a full round before switching. Be prepared for roughly 3-4 minutes of work a round, followed by same amount of rest. Be smart with weight selection. If in doubt go lighter. Try and partner up with someone using similar weight. Scale option (1/2 DUs)(2x singles)