10.10.22- Monday

SPEAKEASYCROSSFIT

STRENGTH

• Back Rack Lunges for load:
  #1: 4 reps
  #2: 4 reps
  #3: 4 reps
  #4: 4 reps
  • Perform all 4 sets at heaviest weight of 6 from last week.
  • Athletes must step FORWARD into lunge

METCON

• “Diane”
  • 21-15-9 reps for time of:
    • Deadlift 225/155#
    • HSPU

SPEAKEASYSWEAT

• 0:00-9:00
  1k Ski
  200m Dual KB Farmers Carry
  Max burpees in remaining time

  11:00-20:00
  Repeat

  22:00-26:00
  850/650m Ski

  If you don’t complete the ski,
  27:00-30:00
  MAX BURPEES TO A TARGET