Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
5 Bent-over rows
5 Push Press
5 Push Jerks
5 Hang Power Snatch
5 Overhead Squats
1 Minute Jump Rope
Weightlifting
Shoulder Press (1-1-1 Cluster Every 2 Minutes For 5 Rounds)
Shoulder Press Clusters
Rest 15 sec between reps. Do one rep, re-rack, rest 15 sec, then repeat two more times. Start about 50% of 1RM then add 10% each set. Goal is to go above 90% on last set.