Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
5 Deadlifts
5 Front Squats
5 Box Jumps
5 Wallballs
5 Ring Rows
Add light weight to barbell each round
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
With a running clock
0:00-13:00 AMRAP
10 Deadlifts (155, 105)
10 Box Jumps (24, 20)
10 Wallballs (20, 14)
16:00-29:00 AMRAP:
7 Front Squats (155, 105)
7 Box Jump Overs (24, 20)
7 C2B Pull-ups
One partner completes a full round before switching. This should allow you to maintain a higher level of effort for each 13 minute AMRAP. Loading should allow for UB sets and fast rounds. Scale option (kipping chin over)(jumping chest-2-bar)(ring rows)
