Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Air Squats
10 Reserve Lunges
Then w/ barbell
2 Rounds
5 Deadlifts
5 Muscle Cleans
5 Power Cleans
5 Front Squats
Weightlifting
Back Squat (15 Minutes to Work Up To 3RM)
Take 3 second (one one thousand, two one thousand…..) pause in bottom of squat. Increasing weight each successful set. Newer athletes: 5 x 5 increasing weight
Metcon
CrossFit Games Open 14.4 (AMRAP – Reps)
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
Scale weight and/or movements as needed. Break reps up into manageable sets and keep consistent pace. Muscle-up scale: push presses @ same weight