Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run
200 Meter Row
10 Banded Good Mornings
10 Box Jumps
10 Walking Lunges
Metcon
Metcon (AMRAP – Reps)
Teams of 2
AMRAP x 15 Minutes
20 Box Jumps (24, 20)
20 Plate Ground-2-Overhead (45, 25)
20 Calorie Row
2 Minutes Rest
AMRAP x 15 Minutes
20 DB Goblet Walking Lunges (50, 35)
20 Alt. One Arm DB Snatches (50, 35)
200 Meter Run
Using lower skill movements we are looking for a 30 minute aerobic effort, around 75-80%. One partner works at a time. Split work up evenly. As with all partner workout, communication is key to keep a consistent pace and minimizing transition time. Weights should be light to moderate. Your score will be total complete reps for both AMRAPs.