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:
Advertisements
Meta
CrossFit Journal
SPD CrossFit
SPD CrossFit
- Sunday: 082519 (2-7) spdcrossfit.com/2019/08/24/sun… 5 hours ago
Archives
Categories
-
Recent Posts
Tags
1-Mile Run 3-Mile Run 4x800m Run 5K Run 10k Row 10k Run 45-Degree Hyperextension 200m Run 250m Row 400m Run 500m Row 800m Run 1000m Row 3000m Row Ab-Wheel Rollout AB Circuit Aerobic Threshold Air Squat Alternating Split Lunge Alternating Tabata AMRAP Annie Assault Bike Back Extension Battle Rope Bicycle Box Jump Bulgarian Split Squat Burpee Burpee Pullup Chest-to-Bar Pullup Chinup Deck of Cards Dip Double Under Easy Bike Easy Run EMOM GHD Situp Glute Hamstring Raise Helen Hover Incline Situp Jumping Air Squat Jumping Alternating Lunge Knees-to-Elbow Lactate Threshold Lying Leg Raise MetCon Pistol Practice Plank Hold Pullup Pushup Recovery Run Rest Reverse Lunge Ring Dip Ring Pushup Ring Row Row Russian Twist Situp Speed Endurance Step-up Strict Pullup Tabata The Ghost Toes-to-Bar Triple 3 V-Up VO2 Max Walking Lunge Weighted Dip Weighted Pullup Weighted Ring Dip- Follow SPD CrossFit on WordPress.com
Advertisements
4 rounds + 10 Step-up (40# DB) + 3 Deadlift (275#)