Warm-up:
Warm-up:
10min Easy Run – 1min Walk Recovery
3 Strides (Sprint up to max speed – Walk to recover – No rest)
Weightlifting:
Hang Power Clean: Find 1RM
DE Lower:
Speed Squat (Bands Down): 55%x2x5-10
MetCon:
3 RFT:
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SPD CrossFit 