Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
200m Run
Burgener Warm-up
5 Down and Finish
5 Elbows High and Outside
5 Muscle Snatch
2 Snatch Lands (2, 4, 6)
3 Snatch Drops
Mobility
5 minutes of soft tissue work – using foam roller or lacrosse ball
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 20 Minutes
12 Power Snatches (95, 65)
12 OHS (95, 65)
400 meters
Scale weight as needed. Weight should be light enough for unbroken reps. Stead pace throughout.