10.20.22- Thursday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 10 x 3 Back Squat 80-85%

METCON

• For Time:
  50/40 Calorie Assault Bike
  5 Rope Climbs

  8:00 Time Cap

SPEAKEASYSWEAT

• 5 RFT

  50 Double Unders
  10 Dual DB Burpee Deadlifts
  10 Dual DB Lunges
  10 Dual DB Hang Cleans
  10 Dual DB Push Press

  Rest 2:00 between rounds