8.24.22- Wednesday

SPEAKEASYCROSSFIT

METCON

• With a partner

  AMRAP12:
  Alternating rounds of:
  Partner 1 – 200m run
  Partner 2 – Loaded hang from pullup rig
  *Hangs can be done with a DB between the legs or belt

  Rest 3 mins

  AMRAP10:
  Alternating full rounds of:
  9 pushups
  6 burpees over bar
  3 Power cleans 95/65

  Rest 3 mins

  For Time:
  100 Backsquats from the rack 185/155
  *Partners can accumulate reps as necessary

SPEAKEASYSWEAT

• AMRAP25:

  6 Burpee Box Jump Overs

  9 Pull-ups

  12 Dual DB Front Squat

  15 Abmat Sit-ups