9.21.22- Wednesday

SPEAKEASYCROSSFIT

METCON

• For Time:
  • 1 Mile Run
    25 Burpees to Target
    50 Alt. Hang Snatches (50/35#)
    25 Burpees to Target
    1 Mile Run

SPEAKEASYSWEAT

• 5 Rounds

  5 Renegade Rows
  10 Hanging Knee Raises (Strict)
  :20 Assault Bike Sprint
  Rest 1:00