Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
10 Bent-over Rows
10 Hang Muscle Cleans
10 Thrusters
10 Barbell Curls
15 Banded Overhead Pull-aparts
Metcon
Metcon (Time)
Every 4:00 x 5 Rounds
15 Hang Power Cleans (135, 95)
15 Lateral Burpees Over Barbell
If done correctly this one will not feel good. Looking for a hard effort of 90% for all rounds. You should have at least 2 minutes rest each round. Weight should be light, reps fast, and sets unbroken or 2 sets max. Your score is the slowest split.
L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
Strength
Metcon (No Measure)
4 Rounds
10 Inverted Rows
20 DB Tricep Extensions
30 Bicycle Crunches
Opposite elbow to opposite knees on crunches