Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
500m Row or 400m Run
20 Walking Lunges
50 Single Unders
20 Air Squats
50 Single Unders
20 Sit-ups
50 Double Unders
Strength
Thruster (3 Sets of 5 Reps)
Add weight each set. Shot for 10lbs above workout weight on last set. Superset with 20 Double unders or 5 DU attempts. 60 seconds rest between sets.
Metcon
CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap
This workout is going to be the most taxing on the lungs. Take it easy on the thrusters for the first few rounds and be as proficient as possible on the double unders.
CrossFit Games Open 17.5 Scaled (Time)
10 rounds for time of:
9 thrusters 65# / 45#
35 single-unders
*40 minute time cap
