5.10.22- Tuesday

By May 9, 2022WOD

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • Power Clean (3 Rep TnG)
    • 15 minutes to establish a heavy TOUCH AND GO power clean triple

METCON

  • AMRAP12:
    • 6 Cal Assault bike sprint
      3 Burpees over bar
      1 Power clean @ 70% of heavy triple
      *Power cleans will increase by 1 rep each round. They must remain touch and go for unbroken sets for as long as possible. If and when sets are broken, 3 additional burpees over bar must be completed for each break before heading back to the bike for your next round.

SPEAKEASYENDURE

  • EMOM30:
    1- 15/12 Calorie Row
    2- 15/12 Calorie Ski
    3- 15/12 Calorie Assault Bike

*Scale Calories to be completed in under :40 every round

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