Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
100 Meter Run
20 Overhead Arm Swings
20 AcrossBody Arm Swings
10 Kip Swings
10 Pass Throughs
Then
3 Rounds
3 Hang Muscle Snatches
3 Snatch Grip Push Presses
3 Hang Power Snatches
Metcon
Townsend (Time)
Teams of 2
10 Rounds
200 Meter Run
20 Power Snatches (95, 65)
20 Toes-2-Bar
New Hero WOD in honor of Police Officer Clayton Joel Townsend who was killed in the line of duty on January 8, 2019. One partner works at a time, splitting work evenly between the 2 of you. You should be able to do sets of 5 on T2B and 10 on snatches, scale appropriately. With the built in rest, you should be able to maintain a high output of 80-85%. 30 minute time cap.