Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
30 Single Unders
5 Strict Press
5 Push Press
5 Hang Power Snatch
5 Front Squat
5 Thrusters
Weightlifting
Power Snatch (3 Reps Every 60 Seconds for 6 Rounds)
Weight @ 70%. Reset start position between reps. Scale weight as needed to keep solid form.
Metcon
Metcon (Time)
Team of 2
Row 2000 Meters
Then,
2 Rounds of:
100 Power Snatch (75, 55)
100 Wallballs (20, 14)
Then,
300 Double Unders
Today’s work should be fun and moderate effort 80% effort. Work with their partner to come up with a plan that allows you to be consistent for the duration of the workout. Scale option (75 Doubles) (300 Singles). 30 Minute Time Cap.
Core
Metcon (No Measure)
Core WOD