SPD CrossFit

Warm-up:

Warm-up:
10 Minute Easy Row
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride

MetCon:
5 RFT:

Weightlifting: 3 Clean + Jerk (185/95#)
Monostructural: 500m Row

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Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Row