spdcrossfit.com
Saturday: 093017 (1-6)
Warm-up: Warm-up: 10 Minute Easy Run 6 Strides (10 seconds @ max speed) – Rest 1 minute after each Stride MetCon: Weightlifting: Back Squat (2-4 reps x 10-20 total reps x 80% of 1RM) Gymnastic: Rin…