Warm-up:
Strength: (Pick One) Work up to x2-6 @9 RPE
Back Squat:
Front Squat:
MetCon:
4 RFT:
1. 400m Run
2. Deadlift Assistance Exercise: (Pick One) Work up to x6-15 @8 RPE (Repeat)
Barbell Row:
Chinup:
Neutral-Grip Pullup:
Pullup:
Ring Row:
3. 5 reps (Above Strength Exercise) (Use Calculator below to determine weight to use)
Post time and load to comments:
spd-crossfit-calculator-metcon
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Strength:
Close-Grip Bench Press: 205×3 @10 RPE
MetCon:
4 RFT:
400m Run
4 Neutral Grip Pullup
5 Close-Grip Bench Press @165#
15:36 minutes