Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
800 Meter Row
Then
3 Rounds
5 Romanian Deadlifts
5 Deadlifts
10 Bent Over Rows
10 Reverse Lunges
Add light weight after first round.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 30 Minutes
400 Meter Row
20 Deadlifts (225, 155)
400 Meter Row
20 C2B Pull-ups
400 Meter Row
20 Alt. Pistols
One partner works at a time. Split work evenly between you and partner. Complete the 400s into 2 x 200m intervals. DL weight should be moderate, allowing you to complete sets of 5-7 reps. Worry less about strategy today and more about simply having fun. Scale options (kipping chin over)(banded strict C2B)(banded strict chin over)(ring rows)(pistols to box)