Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
2 Rounds
10 Box Jumps
10 Wall Balls
10 DB Hang Power Cleans
10 DB Push Press
10 Abmat Sit-ups
10 Walking Lunges
10 Kettlebell Swings
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 12 Minutes
30 Box Jumps (24, 20)
150 Double Unders
30 Wall Balls (20, 14)
2 Minutes Rest
AMRAP x 12 Minutes
30 DB Hang Power Cleans (50, 35)
150 Walking Lunges
30 DB Push Press (50, 35)
2 Minutes Rest
AMRAP x 12 Minutes
30 Calorie Row
150 Mountain Climbers (L+R=2)
30 Kettlebell Swings (70, 53)
One partner works at a time, splitting reps up evenly. Effort should be around 80% for the duration. DB and KB weight should be light to moderate. Score is completed rounds and reps for all 3 AMRAPs. Scale options (100 DUs)(300 singles)
