Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
5 Half Burpees
150 Meter Row
10 Alt. Box Step-ups
Metcon
Metcon (AMRAP – Reps)
Teams Of 2
8 Minutes Max Calorie Row
8 Minute Max Box Jumps (24, 20)
8 Minute Max Calorie Bike
8 Minute Max Burpees
Work Capacity Wednesday! This should be a high-intensity aerobic workout. Working with a partner get as many reps/calories as possible in 32 minutes. One partner works at at a time, splitting work up however you would like. With added rest, you should be able sustain a high output over a long period of time. Have fun!