Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200 Meter Run
20 Banded Good Mornings
10 Reverse Lunges
5 Burpees
Then
2 Rounds
3 Hang power cleans
3 Front Squats
3 Squat Cleans
3 Push Presses
3 Push Jerks
Metcon
Metcon (Time)
Teams 0f 2
1 mile Sandbag Run (50, 35)
Then
150 Wallballs (20, 14)
30 Clean & Jerks (135, 95)
Then
1 Mile Run
Fun partner combining 2 famous CF benchmark workouts and a little running. Work with your partner to come up with a good strategy that will keep you moving consistently throughout. Work is split as desired but try to keep it pretty even.
RX+ (155, 105)
L3 (115, 75)
L2 (95, 65)
L1 (75, 55)