Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
200 Meter Run
15 Banded Good Mornings
15 AirSquats
5 DB Shoulder Presses
5 DB Push Presses
Metcon
Metcon (Time)
60-40-20
Deadlifts (115, 75)
Hang Power Cleans
Push Presses
Back Squats
400 Meter Run
One person will work at a time today so split work as needed, EXCEPT for the run. Both partners must complete the run together. The load you choose for the barbell weight should be challenging, but no less than 5 reps at a time. 30 minute time cap.