CF092316

Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Power Cleans

5 Front Squats

5 Burpees

20 Jumping Jacks
With empty bar

Weightlifting

Sumo Deadlift (5@75%, 3@85%, 1+@95%)

Take about 2 minutes rest between sets. Score is number of reps at 95%. 10 rep cap for max set.

Sumo Deadlift (2 Reps Every 60 Seconds For 5 Rounds)

Weight @ 70%. Slow and controlled down, fast and explosive up. Reset on each rep, no touch and go.

Metcon

Ship (Time)

9 Rounds

7 Squat Cleans (185, 125)

8 Burpee Box Jumps (30, 24)
Scale weight and height as needed. Pick challenging weight. 20 minute cut-off.

Categories: wod

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