spdcrossfit.com
Friday: 112219 (1-5)
Warm-up: 1600m Easy Run with 4x100m sprints MetCon: 4 RFT: 800m Cruise Intervals 10 Ring Rows 20 Pushups 30 Air Squats (Rest to 75% before and after each Sprint) Cool-down: 1600m Easy Run Post tota…