11.2.22- Wednesday

SPEAKEASYCROSSFIT

STRENGTH

• Every 2:00 x 6
  • 8 Bent Over Row AHAP

METCON

• AMRAP15:
  Ascending reps by 1 of:
  Power Snatch 115/85
  OHS

  *Between each completed complex perform 5 T2B
  *For each break before a complex is completed, run 100m before picking the bar back up.
  *Do all reps of power snatches, then all reps of OHS unbroken for as long as you can

SPEAKEASYSWEAT

• 400m Run
  40 Single DB Box Step Ups
  20 Russian KB Swings
  400m Run
  30 DB Box Step Overs
  20 Russian KB Swings
  400m Run
  20 Box Jumps
  20 Russian KB Swings
  400m Run
  10 Box Jump Overs
  20 Russian KB Swings
  400m Run

  25 Min Cap