7.7.22- Thursday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Push Press Waves
  • Round 1:
    60% x 10
    65% x 8
    70% x 6
  • Round 2:
    65% x 10
    70% x 8
    75% x 6
  • Round 3:
    70% x 10
    75% x 8
    80% x 6

METCON

• 21-15-9
  Thrusters (95/65#)
  Assault Bike

SPEAKEASYSWEAT

• TABATA:
  – Assault Bike
  – Sled Push
  Rest 2:00, Repeat
• 5x
  • 1:00 Plank
  • 1:00 Rest