9.27.22- Tuesday

SPEAKEASYCROSSFIT

SKILL

• 15 Minutes reviewing the kip and muscle up progressions. If you do not yet have strict pullups, you will be focusing on tightening up your kip and working Muscle Up drills on the low rings.

METCON

• For Time:
  • Double Unders
    20-40-60-80-100
    Muscle Ups
    2 – 4 – 6 – 8 – 10

SPEAKEASYSWEAT

• AMRAP20

  400m Run
  10 Dual DB Bench Press
  20 Abmat Sit-Ups

After Party

• 3 Rounds
  20 Alt. Hammer Curls
  Rest :30