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
- Minday: 201012 1-7) spdcrossfit.com/2020/10/11/min… 1 week ago
Archives
Categories
-
Recent Posts
Tags
5K Run 10k Row 10k Run 45-Degree Hyperextension 200m Run 250m Row 400m Run 500m Row 800m Run 1000m Row 1600m Cruise Intervals 1600m Run Ab-Wheel Rollouts AB Circuit Aerobic Threshold Agility Drills Air Squats Alternating Split Lunges Alternating Tabata AMRAP Annie Assault Bike Back Extensions Bicycles Box Jumps Bulgarian Split Squats Burpee Pullups Burpees Chest-to-Bar Pullups Chinups Close-Grip Pushups Conditioning Dips Double Unders Easy Bike Easy Row Easy Run Explosive Pushups Explosive Step-Ups GHD Situps Glute Hamstring Raises Helen Hip Extensions Hovers Jumping Air Squats Knees-to-Elbows Long Easy Run Lying Leg Raises Pike Pushups Pistols Plank Hold Pullups Pushups Recovery Run Rest Reverse Lunges Ring Dips Ring Pushups Ring Rows Row Russian Twists Single Leg Glute Bridges Situps Speed Drills Step-Ups Strict Pullups Tabata Threshold Run Toes-to-Bar Trail Run V-Ups Walking Lunges Weighted Dips Weighted Pullups Weighted Ring Dips- Follow SPD CrossFit on WordPress.com
4 rounds + 10 Step-up (40# DB) + 3 Deadlift (275#)