Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400 Meters Run
Then,
8 Hang Power Cleans
8 Power clean
8 Front squats
8 Power clean + Front Squat
4 Hang Power Cleans
4 Power clean
4 Front squats
4 Squat Cleans
Add light weight for round of 4 reps
Metcon
Barbell Jerry (Time)
Teams Of 2
50 Squat Cleans (135, 95)
1 Mile Run
2k Row
1 Mile Run
50 Power Cleans (135, 95)
A little twist on the hero WOD “Jerry”, (Run 1 mile, row 2K, run 1 mile). Today I want you to go on feel during this workout and adjust your pacing accordingly to how you are feeling. Just keep in mind that there is a long way to go after those first 50 squat cleans so plan accordingly. Barbell weight should be light to moderate. 35 minute time cap.