SPEAKEASYCROSSFIT
WEIGHTLIFTING
- Back Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
Build to a 5RM, then perform 2 drop sets at 95% and 90%. Following your last drop set, rest exactly 2:00 and perform MAX REPS at 75% of 5RM (Cap= 15 reps)
METCON
- 2:00 on/2:00 off x 4
20/15 Calorie Row
10 Box Jump Overs
Max Calorie Ski in remaining time
SPEAKEASYSWEAT
- AMRAP28
20/15 Cal Ass Bike
40 Alt DB Hang Snatch
20 Abmat Sit-Ups
