SPEAKEASYCROSSFIT
STRENGTH
- Every 3:00 x 5
- 5R/L Back Rack Lunges @ 60-70% of 1RM Back Squat
METCON
- EMOM16:
Min1: 12 Dead lifts 185/135
Min2: 9 Burpee box jumpovers 24/20
Min3: 6 Hang squat cleans 185/135
Min4: Rest
SPEAKEASYSWEAT
- 5 RFT
20/15 Cal Assault Bike
30 Alt DB Hang Snatches
15/10 Push Ups
10 Hollow Rocks + :20 Hollow Hold
