10.19.22- Wednesday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Bench Press for load:
  #1: 5 reps
  #2: 5 reps
  #3: 5 reps
  #4: 5 reps
  #5: 5 reps

METCON

• From 0:00-2:00 (2 minutes)
  Run 400 m
  Max Shoulder to OH

  Rest 1 minute

  From 3:00-6:00 (3 minutes)
  Run 600 m
  Max Shoulder to OH

  Rest 2 minutes

  From 8:00-12:00 (4 minutes)
  Run 800 m
  Max Shoulder to OH

  Pick a load that is heavy, but not your max. You should be able to complete multiple reps per round.

  Post load and number of reps completed each round to comments.

SPEAKEASYSWEAT

• In a 4 minute window complete:
  500m Row
  15/10 Push Ups
  Max DB Step Ups in remaining time
  Rest 1:00

  In a 4 minute window complete:
  500m Row
  15/10 Push Ups
  Max Sit Ups in remaining time
  Rest 1:00

  Repeat