Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
3 Rounds
10 Shoulder Circles
10 Air Squats with 3 Second Pause
10 Pass Throughs
5 Pressing Snatch Balances
5 Sotts Press
5 Snatch Balances
Weightlifting
Snatch Balance (5 x 1)
Metcon
Metcon (AMRAP – Reps)
4 x 2 mins
250m Row
Max Reps Hang Power Snatch (75,55)
1 min Rest Between
