Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100 Meter Run
10 Air Squats
5 Wallballs
10 Banded Good Mornings
5 Deadlifts
Add weight each round
Metcon
Metcon (Time)
Teams of 2
1 Mile Sled Pull (90, 60)
Then,
2 Rounds
150 Double Unders
90 Wall Balls (20, 14)
30 Deadlifts (225, 155)
Then,
1 Mile Sled Pull (90, 60)
One partner works at a time. Split the work up between you and your partner however you would like. The sled pull should be done in 200 or 400 meter intervals, together. Deadlifts weight should be light to moderate. 35 minute time cap Scale options (100 DUs)(300 singles)(3000m row)