Widespread CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

100m Run

5 Burpees

5 Power Snatch

Skills

5 Minute To Practice:

Kipping

Kipping Pull-ups

Butterfly Pull-ups

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP x 18 Minutes

20 Front Rack Reverse Lunges

15 Abmat Sit-ups

10 Power Snatches (75, 55)
RX+: OH Reverse Lunges. Weight should be light. Shoot to go unbroken on power snatches. Consistent pace throughout.

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