Widespread CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
3 rounds
150 Meter Row
2 Elbow-2-Ankle Lunges Each Side
5 Deadlifts
5 Burpees
10 Ring Rows
Add light weight each round.
Metcon
Metcon (AMRAP – Rounds and Reps)
Teams of 2
AMRAP x 30 Minutes
3 Deadlifts (225, 155)
3 Burpee Pull-ups
500 Meter Row
30 Abmat Situps
6 Deadlifts (225, 155)
6 Burpee Pull-ups
500 Meter Row
30 Abmat Situps
9 Deadlifts (225, 155)
9 Burpee Pull-ups
500 Meter Row
30 Abmat Situps
And so…
One partner works at a time, split work as desired. Keep output relatively high 85% for the duration, so small sets is probably best. Deadlifts weight should be moderate and done touch n go. Burpee pull-ups are a challenging “jumping pull-up” not dead-hang pull-ups.
