Warm-up:
Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
MetCon:
Find 1RM:
Weightlifting:
Powerlifting Total:
Back Squat
Bench Press
Deadlift
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Cool-down:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run
SPD CrossFit 
Back Squat: 205#, 225#, 245#
Bench Press: 185#, 195#, 205#
Deadlift: 275#, 315#