9.12.22- Monday

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Front Squat 4 x 4

METCON

• AMRAP12
  30 Deadlifts
  20 Hang Power Cleans
  10 Thrusters
  • RD 1: 95/65#
    RD 2: 115/80#
    RD 3: 135/95#
    RD 4: 155/105#
    RD 5: 185/125#

SPEAKEASYSWEAT

• 2000m Row
  20 Burpees Over Rower
  200 Double Unders
  20 Burpees Over Rower
  2000m Row