Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Sumo deadlifts
10 Push Press
10 back squats
10 Good Mornings
10 Reverse Lunges
10 Front Squats
10 Bent Over Row
Weightlifting
Box Squats (2 Reps Every 60 Seconds For 10 Rounds)
Speed squats. Weight @60%. Lower weight if needed to keep reps fast. Keep same weight for all rounds. Slow and controlled down fast and explosive up. Use 12 inch box.
Metcon
Willie Nelson (Time)
5 Rounds
15 Front Squats (135, 95)
10 Burpees
5 Clean & Jerks
Scale movement and weight as needed. 15 minute cut-off.