spdcrossfit.com
Friday: 102017 (1-3)
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 Bicy…