Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then
2 Rounds
5 Burpees
5 Muscle Snatches
5 Power Snatches
10 Sit-ups
Metcon
Metcon (Time)
1000m Row
30 Power Snatches (115, 75)
50 Toes-2-Bar
Scale weight and movements as needed. Weight should be moderate. 15 minute cut-off
Strength
Split Squats (4 Sets of 8 Reps Each Side)
Using kettlebell in each hand. Go as heavy as possible, while maintaining form. Use same weight for all sets. 30 second rest between movements.
Pull-ups (4 Sets Max Reps)
RX: strict pull-ups Scale: bar pull-ups RX+: C2B strict pull-ups. Max reps up to 10 reps. Score is lowest number of 4 sets. 30 seconds rest between movements.