Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 Rounds
150 Meter Row
10 Plate Ground-2-Overhead
5 Wallballs
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
3000 Meter Row
In Remaining time AMRAP of
20 Wallballs (20, 14)
20 Clean & Jerks (95, 65)
20 Toes-2-Bar
Today’s workout starts with coming up with a strategy to complete the 3k row in as little time as possible. The weight for the clean & jerk should be light, meaning you could complete 10 reps unbroken if needed. During the AMRAP effort should be round 80-85%. Your score is total number of rounds and reps completed as a team. Scale option (hanging knee raises)
