spdcrossfit.com
Sunday: 110517 (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: 400m Run Gymnastic: 10 Knees-to-Elbow Weightlifting: 3 Bench…