5.17.22- Tuesday

By May 16, 2022WOD

ANNOUNCEMENT:

The gym will be CLOSED Friday afternoon (5/20) until Tuesday (5/24) for renovations. Please check Wodify for the most up to date schedule changes! Saturday (5/21) we have a scheduled BEACH CLEAN UP and WOD. Check members FB page and Social Media accounts for additional “out of the box” community workouts!

We appreciate your understanding and look forward to the new SPEAKEASY!

SPEAKEASYCROSSFIT

Weightlifting

  • Every 1:30 x 10 rounds
    Rnds 1-4: 3 reps building
    Rnds 5-7: 2 reps building
    Rnds 8-10: 1 rep building

    **If you struggle with this movement or adding weight, keep the weight light and work on 3-5 reps each round to try and get comfortable with it.

Metcon

  • 15-12-9-6-3 Reps For Time:
    • Assault Bike Calories
    • Burpess to a Target (3-6″ above reach)

SPEAKEASYENDURE

  • Every 2:00 x 10
    15/10 Calorie Assault Bike AFAP

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