Friday 6/14/19 - CrossFit SPT

Friday 6/14/19

Please RSVP if you have not already done so for
CrossFit SPT’s 4th Anniversary Party!

Strength:

Power Snatch Complex
Every :90 for 7 sets
1 snatch pull+ 1 low hang power snatch
Set #1- 65%
Set #2 – 70%
Sets #3 -7 (5 sets) build to heavy complex

Conditioning:

Rush Hour
On the 4:00 for 5 rounds
12/9 cal bike
9 bar facing burpees
6 power snatches
115/85
*remaining time in each window is rest
*score is slowest round