Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
800 Meter Row, switching Every 200 meters. While one partner is row, the other does AMRAP with band of:
10 Pass Throughs
10 Around the Worlds
10 Ovehead Squats
Burgener Warm-up (No Measure)
3 Down & Up
3 Elbows High & Outside
3 Muscle Snatches
3 Snatch Lands (2 in, 4 in, 6 in)
3 Snatch drops
3 Hang Power Snatches
2 times through, first time with stick second with barbell
Metcon
Metcon (Time)
1 Mile Run
50 Power Snatches (75, 55)
2000 Meter Row
50 Power Cleans (75, 55)
Today’s workout uses light barbell for long aerobic effort. Challenge yourself to maintain a consistent pace throughout. Snatches and cleans should be light enough for big sets of 7-10 reps. 25 minute time cap.