Warm-up:
Warm-up:
10 Minute Easy Run
6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride
MetCon:
Weightlifting: Back Squat (3-6 reps x 12-24 total reps x 70% of 1RM)
Gymnastic: Ring Dip
Monostructural: 300-600m Run
Post time and total number of rounds to comments:
Cooldown:
10 Minute Easy Run
SPD CrossFit 