SPEAKEASYCROSSFIT
WEIGHTLIFTING
- Every 2:00 x 5
- 1 Backsquat @90+%
METCON
- Within a 4:00 Window
- 15/12 Calorie Assault Bike
- 10 DB Thrusters (2×50/35#)
- 5 Rope Climbs
- Then
- 15/12 Calorie Ski
- 20 Alt DB Snatches
- 5 Bar Muscle Ups
- REPEAT
SPEAKEASYSWEAT
- 500M SB Carry
- Every time you drop the SB, perform 7 Burpees upon your arrival
- Rest 1:00, Then
- 5 Rounds For Time:
- :20 Assault Bike Sprint
- 100′ Sled Push
- Rest 1:00
