7.11.22- Monday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 6 x 8 Tempo Deadlifts @ 40%
  • Tempo= 81×1

METCON

• For Time:
  • 20-18-16-14-12-10
    • Front Rack Lunges (95/65#)
    • Push Press
  • 200m Run

SPEAKEASYSWEAT

• In a 4:00 Window
  • 400m Run
  • Max KB Swings
• Rest 1:00
• 4:00 Window
  • 400m Run
  • Max Wallballs
• Rest 2:00, REPEAT