Monday 7/22/19 - CrossFit SPT

Monday 7/22/19

Strength:

Stamina Squats
EMOM 12:00
Odd – 3 front squats
Even – 6 back squats
Barbell for both movements will be at 69% of estimated 3 RM back squat

Conditioning:

“Hot Sauce”
#1 AMRAP 3:00
21/15 calorie row
21 burpees over bar
Max overhead squats 75/55

Rest 3:00

#2 AMRAP 3:00
18/13 calorie row
18 burpee over bar
Max OHS 95/65

Rest 3:00

#3 AMRAP 3:00
15/11 calorie row
15 burpee over bar
Max OHS 115/85

Rest 3:00

#4 AMRAP 3:00
12/9 calorie row
12 burpee over row
Max OHS 135/95

*score each round of OHS for 1 total score