Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then
3 Rounds
5 Muscle Cleans
5 Shoulder Presses
3 Power Cleans
3 Push Presses
Then
2 Rounds
400m Row
2 minute rest between
Weightlifting
Squat Clean (6 Sets of 2 Reps)
Reset each rep. Increase weight, only if reps look good feel good. 90 seconds rest between sets. Newer athletes: 5 x 5 lighter weight with focus on technique practice.
Metcon
2k Row (Time)
Max Effort 2k Row