Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
50 Jumping Jacks
Then
2 Rounds
5 Romanian Deadlifts
5 Barbell Rows
5 Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
Weightlifting
Box Squats (3 Reps Every 60 Seconds For 8 Rounds)
Weight @ 60%. Final week of Box Squats. This week we are performing all sets for speed. Box height at 15 inches or just above parallel.
Metcon
Metcon (Time)
Teams of 2
40-30-20-10
Box Jumps (24, 20)
DB Renegade Rows (50, 30)
Calorie Row
*200ft Farmers Carry (53, 35) at end of each round
Partner up and split work into manageable sets. Pacing today should be moderate, around 60-70%, especially if you’re performing the Open WOD tomorrow.
