Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Front Squats
5 Muscle Clean
5 Power Clean
5 Squat cleans
5 Push Presses
5 Pull-ups
Weightlifting
Power Clean Squat Clean Complex (8 Sets of 1 + 1 Reps)
1 Power Clean + 1 Squat Clean
Work up to heavy 1+1. 2 minutes rest between sets. New athletes: 8 Sets of 1 PC + 1 FS, keep weight light focus on form.
Metcon
Metcon (4 Rounds for time)
Every 5 Minutes For 4 Rounds:
350m Row
7 Power Cleans (155, 105)
10 C2B Pull-ups
Scale weight and/or movements as needed. Weight should be challenging. Pick hard but sustainable pace. Shot for at least 90sec rest per round.