Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Air Squats
5 Push-ups
5 Hollow Rocks
Then
3 Rounds
3 Hang Muscle Cleans
3 Hang Power Cleans
3 Push Presses
3 Push Jerks
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
From 0:00-15:00
10 Hang Power Cleans + S2OH (135, 95)
20 Push-ups
30 Toes-2-Bar
40 Air Squats
50 Calorie Row
From 17:00-32:00
5 Hang Power Cleans + S20H (135, 95)
10 Push-ups
15 Toes-2-Bar
20 Air Squats
25 Calorie Row
Today the challenge will be how to sustain efficiency from the first 15 minute AMRAP to the second. Both workouts are similar yet will require different strategies so talk with your partner. Effort should be around 80% today. Weight should be light.