Warm-up:
MetCon:
AMRAP 20:
Gymnastic: 10 Step-up
Weightlifting: 5 Deadlift (75% of 1RM)
Monostructural: 400m Run
Post total number of rounds to comments:
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- Thursday: 210114 (2-20) spdcrossfit.com/2021/01/13/thu… 3 days ago
Archives
Categories
-
Recent Posts
Tags
1-Mile Run 2k Row 3-Mile Run 5K Run 10k Row 10k Run 45-Degree Hyperextension 200m Run 250m Row 400m Run 500m Row 800m Run 1000m Row 1600m Run 3000m Row Ab-Wheel Rollouts AB Circuit Agility Drills Air Squats Alternating Split Lunges Alternating Tabata AMRAP Annie Assault Bike Back Extensions Bicycles Bike Box Jumps Broad Jumps Bulgarian Split Squats Burpees Chin-ups Clapping Push-ups Depth Jumps Dips Double Unders Easy Bike Easy Pace Run Easy Row Explosive Step-ups GHD Sit-ups Glute Hamstring Raises Helen Hiking Hip Extensions Hovers Interval Pace Run Jumping Air Squats Knees-to-Elbows Lying Leg Raises Marathon Pace Run Michael Pike Push-ups Pistols Plank Hold Pull-ups Push-ups Rest Reverse Lunges Ring Dips Ring Push-ups Ring Rows Row Russian Twists Single Leg Glute Bridges Sit-ups Speed Drills Step ups Tabata The Ghost Threshold Pace Run Toes-to-Bar Trail Run V-ups Walking Lunges- Follow SPD CrossFit on WordPress.com
4 rounds + 10 Step-up (40# DB) + 3 Deadlift (275#)