Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then
2 Rounds
10 Pass Throughs
10 Around the Worlds
10 Overhead Squats
5 Inchworm Push-ups
25 Banded Pull-aparts
Complete with stick for 1st round and bar the 2nd.
Metcon
Bull (Time)
Teams of 2
2 Rounds
200 Double Unders
50 Overhead Squats (135, 95)
50 Pull-ups
Run 1 Mile
One athlete works at a time. Split reps and distance up evenly between partners. OHS weight should be light /moderate. DU scale: (400 singles) PU scale: (Banded)(jumping)(ring rows)30 minute time cap