SPEAKEASYCROSSFIT
WEIGHTLIFTING
- Front Squat 3 x 5
- All sets should be completed at heaviest set from last week
METCON
- 3 rounds for time:
500m run
10 Clean and Jerk 95/65
10 Burpee over bar
10 cal ski
:60 rest
SPEAKEASYSWEAT
- 50-40-30-20-10
- Alt DB Snatch (50/35#)
- Air Squats
- Alt V-Ups
- *400m Run After Each Round
