8.1.22- Monday

By July 31, 2022WOD

SPEAKEASYCROSSFIT

WEIGHTLIFTING

  • 5×5 Front Squat

METCON

  • EMOM16:
    Min 1: 12 cal Ski
    Min 2: 9 Dual KB front squats 53/35
    Min 3: 6 HSPU
    Min 4: 3 DL as close to final front squat weight as possible.

SPEAKEASYSWEAT

  • 8 Rounds:
    15 Heavy Russian Swings
    10 Push-Ups
    5 Strict Pull Ups
    :20 Assault Bike Sprint

    Rest :90

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