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 Snatch: Find 1RM
DE Upper:
Speed Bench (Bands Down): 40%x3x10
MetCon:
3 RFT:
Pullup
Reverse Lunge
AB Circuit
Post time to comments:
Warm-up:
Warm-up:
10 Minute Easy Run
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
MetCon:
AMRAP 20:
Monostructural: 800m Run
Gymnastic: AB Circuit (15 Hover + 15 V-Up + 15 Bicycle)
Weightlifting: 5 Bench Press (225/135#)
Post total number of rounds to comments:
Cooldown:
3 Strides (10 seconds @ max speed) – Rest 40sec after each Stride
10 Minute Easy Run
SPD CrossFit 