Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meter Run
Then
2 Rounds
5 Sumo Deadlifts
5 Sumo Deadlift High Pulls
5 Hang Muscle Snatches
5 Overhead Squats
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams Of 2
AMRAP x 30 Minutes
600 Meter Run
50 Wall Balls (20, 14)
40 Toes-2-Bar
30 Sumo Deadlift High Pulls (75, 55)
20 Overhead Squats (75, 55)
10 Box Jump Overs (24, 20)
Have fun today and worry less about your strategy and more about simply moving and getting a good sweat. One partner works at a time. Split reps evenly with partner.
Scale option (knee raises)(front rack reverse lunges)