8.18.22- Thursday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 3 Sets:
  • 5 Push Press + Max Effort Push Jerks
    • **Push press weight should be close to your 4×4 sets from last week. After your 5th push press continue set with push jerks to near failure. Rest as needed between working sets

METCON

• 5 Rounds For Time:
  • 15/12 Calorie Assault Bike
  • 6 Deadlifts (255/185#)
  • 3 Wallwalks
    • Rest 1:00 b/w Rounds

SPEAKEASYSWEAT

• 4:00 On, 1:00 Rest x 5 Rounds
  5 Dual DB Devils Press
  100′ Sled Push
  10 Cal Ski
  Max ABMat Sit Ups In Remaining Time