spdcrossfit.com
Wednesday: 112019 (1-3)
Warm-up: 1600m Easy Run with 4x100m sprints MetCon: 6 RFT: 400m Intervals 7 Chinups 7 Ring Dips 7 Explosive Step-Ups (Rest to 75% before and after each Sprint) Cool-down: 1600m Easy Run Post total …