Monday 10/7/19 - CrossFit SPT

Monday 10/7/19

Open 20.1 is released THIS Thursday night at 7pm. Make sure to tune in HERE to watch Froning take on Panchick right after the workout is announced.
As a reminder, the announced workout will be the workout of the day for Friday for the next 5 weeks. If you are signed up for the Open (REGISTER HERE) please try to attend a class on Friday so that you can be judged.
We are looking forward to the PR’s, new skills, and fun memories that will be made!


Overhead Squat
EMOM 7:00
1 hang power snatch+1 overhead squat
*build as form allows


On the 4:00 x 5 Rounds:
9 Burpee Box Jump Overs (24/20)
15 Dumbbell Front Squats (50’s/35’s)
15/12 Calorie Assault Bike
*score is slowest round