8.11.22- Thursday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• 4×4 Push Press

METCON

• 21-15-9
  Dual DB box step overs 50/35
  Ring Dips

SPEAKEASYSWEAT

• 3 Rounds:
  50 Cal Row
  40 KB Goblet Squats
  30 Strict Sit-Ups
  20 American Swings
  Max Plank Hold
  Rest 1:00

SPEAKEASYWEIGHTLIFTING 7pm