6.24.22- Friday

SPEAKEASYCROSSFIT

STRENGTH

• 4 Rounds for Quality
  8 Dual KB/DB Z-Press
  5-8 Strict Pullups (L-Hang or knees at 90 if possible)

METCON

• 200m Farmers Carry (2×50, 2×35#)
  20/15 Cal Assault Bike
  5 Rope Climbs
  20/15 Cal Assault Bike
  200m Farmer Carry

SPEAKEASYSWEAT

• For Time:
  • 100 Double Unders
    750m Row/Ski
    500m Run
    25 Burpees

    -Rest 3 Minutes

    25 Burpees
    500m Run
    750m Row/Ski
    100 Double Unders