Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
400m Run
Then With Barbell
2 Rounds
10 Romanian Deadlifts
5 Hang Muscle Snatch
10 Front Squats
5 Power Snatch
Then
10 One Leg Glute Hip Raises Each
Weightlifting
Box Front Squats (4 Reps Every 60 Seconds For 6 Rounds)
Weight @ 65%. Use a 13-15 inch box and slightly Wider stance than normal. Scale weight as needed to keep reps fast and explosive.
Power Snatch (2 Reps Every 60 Seconds For 6 Rounds)
Weight @ 75%. Reset start position between reps. Scale weight as needed to keep solid form.
Metcon
Eddie Murphy (Time)
500m Row
50 Thrusters (75, 55)
400m Run
Push your pace on both thrusters and run. Weight should be light.
