Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
20 Jumping Jacks
7 Bent Over Rows
7 Shoulder Presses
7 Push Presses
7 Thrusters
Weightlifting
Push Jerk (8 Sets of 2 Reps)
Go from rack. Increasing weight, while maintaining form.
Metcon
Hangry (Time)
5 Rounds
20 Kettlebell Swings (53, 35)
20 Wallballs (20, 14)
Scale weight as needed. Break up into no more than 2 sets. Maintain steady pace throughout.