8.1.22- Monday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 5×5 Front Squat

METCON

• EMOM16:
  Min 1: 12 cal Ski
  Min 2: 9 Dual KB front squats 53/35
  Min 3: 6 HSPU
  Min 4: 3 DL as close to final front squat weight as possible.

SPEAKEASYSWEAT

• 8 Rounds:
  15 Heavy Russian Swings
  10 Push-Ups
  5 Strict Pull Ups
  :20 Assault Bike Sprint

  Rest :90