Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Sumo Deadlifts
10 Back Squats
10 Good Mornings
10 Front Rack Reverse Lunges
10 Overhead Squats
Weightlifting
Box Squats (5 Sets of 5 Reps)
Weight @ 75%. Same weight for all sets. Speed squats, reps should be fast and explosive out of bottom. Superset with 3 high box jumps (RX: 36, 30). Every 3 minutes.
Metcon
G.I. Jane (Time)
100 Burpee Pull-ups
Chest must touch ground on burpee and chin must clear bar on pull-up. These should be jumping pull-ups. 12 minute cut-off