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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

SPEAKEASYLIFT HEAVY

Power Clean (6×5)

Today’s CrossFit Workout

Metcon

• 4 Rounds for Time:
  • 500m Row/Ski
    50-40-30-20
    Alternating DB Snatch*
    DB Box Step Ups (24/20″)

*First 2 Rounds DB RX Weight: 50/35#
*Last 2 Rounds DB RX Weight: 70/50#

SWEAT

• 5 Rounds
  • 400m Run
    20 Alt Hang Snatches
    20 Pushups
    20 Alt Single Leg V-Ups

Today’s Workout

Strength

• 1 Power Clean + 1 Hang Clean + 1 Front Squat (Every :90 x7)

Conditioning

• 3 Rounds
  75 Double Unders
  10 Front Squats (185/125#)

• 5k Row/Ski For Time

Hey everyone! Just wanted to welcome everyone back to our Speakeasy Facility. Although we are not allowed to use the inside of our facility, we have created a massive outdoor workout area! Drop-ins, free trials, friends and family are all welcome to come workout, but MUST sign in ahead of time! If you have any questions or concerns on how we will be operating, please email: info@crossfitspeakeasy.com 

Thank you! We look forward to getting fit with you all.

Conditioning

• For Time:
  • 1k Run
    50/40 Cal Machine
    250 Double Unders
    50/40 Cal Machine
    1k Run