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.