Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
250m Row
7 Pass Throughs
7 Hang Muscle Snatches
7 Overhead Squats
7 Jumping Pull-ups
Weightlifting
Hang Snatch (3 Reps Every 2 Minutes For 10 Rounds)
Reps should be unbroken. Keep same weight throughout.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 7 Mins
3 – 6 – 9 – 12 ……
Power Snatches (75, 55)
Pull-ups
