SPD CrossFit

Warm-up:

Warm-up:
10 minute Easy Run

Weightlifting/Monostructural:
MetCon:
EMOM 10:

3 Back Squat (70% of 1RM)
5 Burpee

Post total number of rounds completed to comments:

Cool-down:
10 minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride