Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run or 250 Meter Row
7 Romanian Deadlifts
7 Muscle Cleans
7 Shoulder Presses
7 Deadlifts
7 Hang Power Cleans
7 Push Presses
Metcon
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Strength
Metcon (No Measure)
2 Rounds
60 Double Leg Banded Leg Curls
60 Banded Pull-aparts
Overhead banded pull-aparts the first set, front banded pull-aparts the second