Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
AMRAP x 8 Minutes
5 Box Step-ups Each Leg
5 Box Jump
5 Kettlebell Swings
5 Bent Over Rows
5 Power Clean
5 Push Press
5 Power Snatch
10 Hanging Knee Raises
Metcon
Metcon (Time)
30 Calorie Row
30 Power Snatch (115, 75)
30 Chest-2-Bar Pull-ups
30 Power Cleans (115, 75)
30 Toes-2-Bar
30 Push Press (115, 75)
30 Box Jump (24, 20)
30 Thrusters (115, 75)
30 Kettlebell Swings (70, 53)
30 Calorie Row
Start at slower pace and adjust as you work your way through each movement. Be smart with weight and scale options. Weight should allow for sets of 6-8 reps.