SPEAKEASYCROSSFIT
WEIGHTLIFTING
- Power Clean (3 Rep TnG)
- 15 minutes to establish a heavy TOUCH AND GO power clean triple
METCON
- AMRAP12:
- 6 Cal Assault bike sprint
3 Burpees over bar
1 Power clean @ 70% of heavy triple
*Power cleans will increase by 1 rep each round. They must remain touch and go for unbroken sets for as long as possible. If and when sets are broken, 3 additional burpees over bar must be completed for each break before heading back to the bike for your next round.
- 6 Cal Assault bike sprint
SPEAKEASYENDURE
- EMOM30:
1- 15/12 Calorie Row
2- 15/12 Calorie Ski
3- 15/12 Calorie Assault Bike
*Scale Calories to be completed in under :40 every round
