Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 Minutes
5 Deadlifts
5 Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
5 Good Mornings
5 Barbell Rows
Weightlifting
Power Clean (Work Up To Heavy Single)
In 15 minutes or 8-10 sets build to a heavy single or 1RM. As always, form should take. precedence for weight. End on a high note, mentally and physically.
Metcon
Kiss The Sky (Time)
3 Rounds
12 Burpees
12 DB Front Squat (50, 35)
4 Minutes Rest
3 Rounds
12 Burpees
12 DB Front Squat (50, 35)
Repeat benchmark workout. Effort should 90% on both parts. Go lighter and faster! FS should be done unbroken throughout. Your score is total time including rest.
Strength
Metcon (No Measure)
3 Rounds
10 Nordic Hamstring Curls
Working with a partner, slowly lower down and push yourself back up. Rest as needed between sets.