Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
25 Jumping Jacks
8 Deadlift
7 Muscle Cleans
6 Front Squats
5 Front Rack Reverse Lunges (each leg)
200 Meter Run
Metcon
Metcon (AMRAP – Rounds)
Team of 2
0:00 – 10:00
5 Power Cleans (135, 95)
5 T2B
10 Walking Lunges (BW)
2 Mintes Rest
12:00-22:00
Max 100 Meter Sand Bag Runs (75, 55)
2 Minutes Rest
24:00-34:00 Max Rounds of:
5 Box Jumps (24, 20)
5 S2OH (135, 95)
10 Abmat Sit-ups
Partner workout with one partner working at a time, completing entire round before switching. Looking for 80% effort. Weight for Clean and Should To Overhead should be light enough that could perform unbroken sets but keep in mind that grip will likely be on fire. Scale Options (Knee Raises)