Thursday 11/17/22 - CrossFit SPT

Thursday 11/17/22

CrossFit SPT Christmas Party
Saturday, December 3rd
Toys for Tots Drive now through December 9th

Strength:

Back Squat
Every 1:30
0:00 – 5 reps @ 55%
1:30 – 5 reps @ 65%
3:00 – 3 reps @ 70%
4:30 – 3 reps @ 75%
6:00 – 4 rep max @ athletes choice
7:30-9:30 – 2:00 rest
Every 2:00
9:30 – 2-4 reps at 85-90% of 4RM
11:30 – 2-4 reps 80-85% of 4RM

Conditioning:

18:00 AMRAP
Teams of 2
100m Dumbbell Farmer Carry (100s/70s)
30 GHD
*Split evenly