7.22.22- Bring a Friend Friday!

By July 21, 2022WOD

SPEAKEASYCROSSFIT

METCON

  • EMOM30:
    1- 12/9 Calorie Assault Bike
    2- 1:00 Plank
    3 + 4- 100′ Sled Push + 20 Squats
    5- Rest

SPEAKEASYSWEAT

  • Every 5:00 x 6 Rounds
    500m Run
    Odd Rds: Max Rope Climbs
    Even Rds: Max Situps

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