Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
100m Run
10 Push-ups
15 Sit-ups
30 Box Toe Taps
Metcon
Metcon (AMRAP – Rounds)
Teams of 2
With Running Clock
From 0:00-15:00
Max Rounds of:
10 DB Man Makers V2
500 Meter Row
From 15:00-30:00
Max Rounds of:
800 Meter Run
30 Pull-ups
30 Hollow Rocks
From 30:00-40:00
Max Rounds of:
100ft Farmer Carries
Man Maker V2:
1 Renegade Row Right Arm + 1 Renegade Row Left Arm + 1 Power Clean + 1 Front Rack Forward Lunge Right Leg + 1 Front Rack Forward Lunge Left Leg + DB Push Press. DB weight is up to you but would suggest lighter. Split reps and distance evenly between partners. however desired. Farmer Carries should be a weight that is challenging .