Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
150m Row
20 Jumping Jacks
10 Ring Rows
5 Burpees
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 40 Minutes
1000m Row
30 Kettlebell Swings (53, 35)
20 Burpee Box Jumps (24, 20)
10 Toes-2-Bar
Scale weight and movements as needed. One athletes works at a time. Split up rep and distance however.