Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 deadlifts
10 back squats
10 Good Mornings
10 Reverse Lunges
Weightlifting
Box Squats (2 Reps Every 60 Seconds For 10 Rounds)
Speed squats. Weight @70% of back squat. Lower weight if needed to keep reps fast. Keep same weight for all rounds. Slow and controlled down fast and explosive up. Use 12 inch box.
Metcon
Metcon (AMRAP – Rounds)
AMRAP x 11 Minutes
4 Deadlifts (135, 95)
3 Power Cleans
2 Hang Squat Cleans
Each round (9 reps) must be done without dropping or letting go of the bar. This includes pausing on ground to reset grip. If you drop the bar before completing the round you must start round over. You can only rest in front rack position or at waist. Score is total number of completed UNBROKEN rounds.