Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
4 Rounds
100 Meter Medball Run
6 Medball Cleans
6 Medball Step-ups
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 10 Minutes
200 Meter Run
15 Shoulder-2-Overhead (115, 75)
15 Box Jumps (24, 20)
4 Minute Rest
AMRAP x 10 Minutes
200 Meter Run
15 Hang Power Cleans (115, 75)
15 Wallballs (20, 14)
Effort should be around 80% for both AMRAPs. Your scores for each AMRAP should be comparable. All loads should be light. S2OH and HPCs should be done in 2 sets of less. Just a heads up the rest will go by faster then expected so focus on recovering as fast as possible, by taking deep slow breathes.
Strength
Metcon (No Measure)
3 Rounds
20 DB Alt Hammer Curls
10 Lateral Plate Raises
Use fractional plates for lateral raises.