CF060819

Widespread CrossFit – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

400 Meter Run

Then 2 Rounds

10 Banded Good Mornings

10 Alt. Reverse Lunges

5 One Arm DB Hang Power Each Arm

5 One Arm DB Thrusters Each Arm

Metcon

Metcon (AMRAP – Rounds and Reps)

Teams of 2

AMRAP x 10 Minutes:

5 One Arm Hang DB Power Snatches Each Arm (50, 35)

10 Air Squats

30 Meter Sled Pull (90, 45)

2 Minutes Rest

AMRAP x 10 Minutes

5 One Arm DB Overhead Reverse Lunges Each Arm

10 Push-ups

50 Meter Medball Run (20, 14)

2 Minutes Rest

AMRAP x 10 Minutes

5 One Arm DB Thrusters Each Arm (50, 35)

10 T2B

100 Meter Run
Todays workout is a partner workout consisting of (3) 10 minute AMRAPs. We are looking for around 80% effort / pace when it is your turn so your dumbbell weight should be light and reps done unbroken.