Widespread CrossFit – CrossFit
Warm-up
(No Measure)
500m Row
Tabata
(20 secs on, 10 sec off)
8 Rounds
Jump Rope
Wallballs
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 mins
7 Burpee Box Jumps (24,20)
7 Ring Dips
7 Front Squats (185, 135)
