SPD CrossFit

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