Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Run 400 Meters
3 Rounds
5 Clean Deadlifts
4 Muscle Cleans
3 Power Cleans
2 Front Squats
Start first round with empty bar and then add 10/20# to barbell each round.
Metcon
Metcon (Time)
Team of 2
Run 1 Mile
30 Power Cleans (135, 95)
4 Rope Climbs
Run 1 Mile
20 Power Cleans (185, 125)
6 Rope Climbs
Run 1 Mile
10 Power Cleans (205, 135)
8 Rope Climbs
This workout is about sustaining running intervals and maintaining effort and efficiency with the barbell as loads increase and fatigue sets in. Looking for 85% effort. The added bonus is the grip factor from the rope climbs. Have all weights set-up for easy changes beforehand. Split all work evenly. Running intervals are 200 meters. Try to partner up based on Power Clean weight. 36 minute time cap. RC scale (3 Strict Pull-ups / RC) (5 Strict Band Pull-ups / RC)(8 Ring Rows / RC)