Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Deadlifts
5 Hang Muscle Cleans
5 Power Cleans
5 Jerks
5 Roll Over-2-Split Stretch
5 Side Lunges (each side)
Weightlifting
Front Squat (3 Reps Every 60 Seconds For 8 Rounds)
Weight should be @ 60% of 1RM. Keep the same weight for all rounds. Reps should be explosive and fast out of bottom.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 3 Minutes
30 Double Unders
20 Overhead Squats (75, 55)
Rest 3:00
AMRAP x 3 Minutes
30 Double Unders
20 Overhead Squats
Weight on OHS should be light, reps unbroken. Double Unders should be fast and efficient, or scale to 60 singles.