Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
3 Rounds
8 Hang Muscle Cleans
8 Ring Rows
8 Wall Balls
Add light weight each round.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 15 Minutes
30 Meter Sled Pull (115, 70)
10 Hang Power Cleans (135, 95)
10 Wall Balls (20, 14)
Rest 2 Minutes
AMRAP x 15 Minutes
30 Meter Sled Push (45, 25)
10 Barbell Rows (135, 95)
10 Wall Balls (20, 14)
One athlete completes a full round before switching. Pick a weight that will allow you to maintain a consistent pace though both AMRAPs. Sled pull / pushes go to second green post and back. Have fun!