Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
With Partner Complete
600 Meter Run or 800 Meter Row
* While one partner rows or runs, other holds a plank on hands
Then
3 Rounds
5 Russian KB Swings
5 American KB Swings
5 Half Burpees
Metcon
Shinners (AMRAP – Reps)
Teams of 2
AMRAP x 30 Minutes
30 Burpees
800 Meter Run
30 Kettlebell Swings (70, 53)
New Hero WOD in honor of Master Police Officer Joseph William Shinners who was killed in the line of duty on January 5, 2019. Working with a partner come up with the best strategy to get the required work done. One person works at a time. With the built in rest, you should be able to maintain a high output of 80-85%. Scale option (1000m row)