SPD CrossFit
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Warm-up:
Gymnastic: (Pick One) Work up to x6-15 @9 RPE Dip Handstand Pushup Muscle-up Pushup Ring Pushup
MetCon: 4-8 Rounds:
1. Conditioning: (Pick One) 200m Run 250m Row 2. Gymnastic: (Use 70% of Above)
MetCon: 8 Rounds:
200m Run @9.6 MPH 1 Deadlift @305#
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MetCon:
8 Rounds:
200m Run @9.6 MPH
1 Deadlift @305#