Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds:
5 Muscle Cleans
5 Front Squats
5 Power Cleans
5 Front Squats
Mobility
Pigeon Pose (on box): 2 x 30 Seconds Each Side
Weightlifting
Overhead Squat (6 Sets of 3 Reps)
From rack. 3 second descent and 1 second at bottom. Slow and controlled reps. Increasing weight each successful set.
Metcon
Black & Blue (Time)
45 Power Snatches (75, 55)
45 Overhead Squats (75, 55)
45 Lateral Bar Over Burpees
45 Thrusters (75, 55)
Scale weight and/or movements as needed. Weight should be light. 17 minute time cap.