Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
2 Rounds
8 Medball Cleans
16 Mountain Climbers
Mobility
5 minutes hip opener stretch on box
Weightlifting
Power Clean (2 Reps Every 90 Seconds For 4 Rounds)
Weight @ 75% of 1RM. Keep same weight through all rounds. Reset start position between reps.
Front Squat (2 Reps Every 2 Minutes For 4 Rounds)
3 second pause at bottom. Work up to heavy 2 reps for day.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP x 14 Minutes
8 Power Cleans (155, 105)
200 Meter Run
Weight should moderately heavy. Break up reps however needed. Keep consistent pace on run.