Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Muscle Cleans
5 Front Squats
5 Push Press
5 Back Squat
5 Burpees Over Bar
Mobility
Worlds Greatest Strech: 20 sec each position
Weightlifting
Front Squat (1-1-1 Cluster Every 3 Mins For 5 Rounds)
Front Squat Cluster
Rest 10 sec between reps. Do one rep, re-rack, rest 10 sec, then repeat two more times. First set should be at 50% of 1RM then add 10% each set. Goal is to go above 85% on last set.
Metcon
Banshee (Time)
3 Rounds
400m Run
15 Power Cleans (115, 75)
15 Burpees over the Bar
3 Minutes Rest
Pick a challenging pace and try to hold it for each round. 25 minute cutoff