Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Cook Squats w/ Overhead Reach
5 Reverse Lunges Each
Then
2 Rounds
3 Muscle Snatches
4 Overhead Squats
5 Back Squats
6 Good Mornings
10 X-Band Walks
Weightlifting
Back Squat (4 Reps Every 60 Seconds For 6 Rounds)
Weight should be about 65% of 1RM back squat. All sets should smooth/explosive with no pause in between reps.
Metcon
Bear Grylls (AMRAP – Reps)
AMRAP x 7 Minutes
400 Meter Run
Max Bear Complex (135, 95)
Bear Complex = power clean + front squat + push press + back squat + BTN push press Push your pace on the run, then shoot to perform 2-3 reps every minute for the remainder of the time. Load should be light to moderate. Beginner scale option: DB manmakers
Strength
Metcon (No Measure)
In Time Remaining Accumulate
100 Banded Pull Throughs