Thursday 7/7/22 - CrossFit SPT

Thursday 7/7/22

Strength:

EMOM 10 ALT
-3 Dead Stop Deadlifts @70% of 1RM
-Deficit Strict HSPU
45-55% reps of Max Unbroken Reps (SHSPU)

Conditioning:

Teams of 2
60/48 Calorie Assault bike
-into-
2 rounds:
30 Synchro Push-ups
100 ft KB Front Rack Carry (each) (70’s/53’s)
30 Synchro Air Squats
100 ft KB Front Rack Carry (each) (70’s/53’s)
15 Synchro Burpees to Plate
100 ft KB Front Rack Carry (each) (70’s/53’s)
-into-
60/48 Calorie Assault bike
Time Cap 20

Individual Option:
25/20 Calorie Assault bike
-into-
2 rounds:
30 Push ups
100 ft KB Front Rack Carry(70’s/53’s)
30 Air Squats
100 ft KB Front Rack Carry(70’s/53’s)
15 Burpees to Plate
100 ft KB Front Rack Carry(70’s/53’s)
-into-
25/20 Calorie Assault bike