Widespread CrossFit – CrossFit

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Warm-up (No Measure)

3 Rounds

150 Meter Row

10 Plate Ground-2-Overhead

5 Wallballs


Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 30 Minutes

3000 Meter Row

In Remaining time AMRAP of

20 Wallballs (20, 14)

20 Clean & Jerks (95, 65)

20 Toes-2-Bar
Today’s workout starts with coming up with a strategy to complete the 3k row in as little time as possible. The weight for the clean & jerk should be light, meaning you could complete 10 reps unbroken if needed. During the AMRAP effort should be round 80-85%. Your score is total number of rounds and reps completed as a team. Scale option (hanging knee raises)

Categories: wod

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