6.24.22- Friday

By June 24, 2022WOD

SPEAKEASYCROSSFIT

STRENGTH

  • 4 Rounds for Quality
    8 Dual KB/DB Z-Press
    5-8 Strict Pullups (L-Hang or knees at 90 if possible)

METCON

  • 200m Farmers Carry (2×50, 2×35#)
    20/15 Cal Assault Bike
    5 Rope Climbs
    20/15 Cal Assault Bike
    200m Farmer Carry

SPEAKEASYSWEAT

  • For Time:
    • 100 Double Unders
      750m Row/Ski
      500m Run
      25 Burpees

      -Rest 3 Minutes

      25 Burpees
      500m Run
      750m Row/Ski
      100 Double Unders

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