Friday: 102116 (1-3)


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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