Friday 12/30/16 - CrossFit SPT

Friday 12/30/16

Strength:

Barbell Bent Over Rows
5×5

*Add weight each set
Pause for 1 count at the top.

Conditioning:
12:00 running clock
0:00-3:00
500/400m Row
AMRAP Muscle snatch 75/55
3:00-5:00 Rest
5:00-7:00
500/400m row
AMRAP Power Snatch 95/75
7:00-9:00 Rest
9:00-12:00
500/400m Row
AMRAP Full Snatch 135/95