Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
Row 500m or Run 400m
Then with Barbell
2 Rounds
4 Deadlifts
4 Muscle Cleans
4 Push Press
4 Back Squat
4 Power Cleans
4 Front Squats
4 Push Jerks
Weightlifting
Zercher Squat (15 Minutes To Work Up To Heavy 3 Reps or 3RM)
Squat to a box with normal squat width. Box height 13-15 inches. Take 5-7 sets adding weight each set. Beginners scale: front squats
Metcon
Metcon (3 Rounds for reps)
3 Rounds
Every 2 Minutes
20/15 Cal Row
Max Clean and Jerks (135,95)
2 Min Rest B/W Rounds
RX+: (155, 105) Weight should be moderate / heavy (same weight you did for “Grace”). Push row pace on all 3-rounds. MAINTAIN clean and jerk number for all 3 rounds!