Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
6 Romanian Deadlifts
6 Front Rack Reverse Lunges
6 Back Squats
10 Frog Hip Pumps
Then
5 Elbow-2-Ankle Lunges Each
5 second pause on each E2A lunges
Weightlifting
Back Squat (4 Reps Every 2 Minutes For 6 Rounds)
Weight @ 60%. Should be able to complete sets in roughly 5 seconds meaning there should be no hesitation/pause to move through 4 reps. Use a regular stance. Superset with 4 standing box jumps (30+, 20+). Step down from each rep. RX+: (Weighted box jumps)
Metcon
Power Nap (Time)
30-20-10
Wallballs
21-15-9
Hang Power Cleans (135, 95)
RX+: (30, 20)(155, 105) Balls to the wall! No pacing, go for broke. WBs should be completed unbroken or 2 sets. HPC completed in 3 sets or less. 9 minute time cap.