Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
3 Rounds
4 KB Thrusters (each arm)
6 Inchworm Pushups
8 Situps
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
10 Thrusters (135, 95)
200m Run
20 Burpee Box Jumps (24, 20)
200m Run
30 Pull-ups
200m Run
40 Wallballs
200m Run
50 Deadlifts (135, 95)
Scale weight and movements as needed. Split reps and distance between partners. One athlete works at a time.