Thursday 5/4/17 - CrossFit SPT

Thursday 5/4/17

Skill-TTB For Time 14:00 cut off

Use your Max effort TTB # and apply below

25+ 3/4/5/6/7/8/9/10/11/12

22-25= 2/3/4/5/6/7/8/9/10/11

18-21= 1/2/3/4/5/6/7/8/9/10

14-17 = 1/2/3/4/5/6/7/7/7/7

10-13 = 1/2/3/4/5/5/5/5/5/5

6-9= 1/2/3/4/4/4/4/4/4/4

3-5 = 1/2/2/2/2/2/2/2/2/2

1-2=1/1/1/1/1/1/1/1/1/1/1

*5 push ups & 10 air squats in between sets

Conditioning

Row 5 rds

Every 3:00 Cal Row 

Goal is to complete Calories in :60

Use your 1000m TT to figure your calories per round

Below 3:20 15/18/21/24/27

3:21-3:35 12/14/16/18/21

3:36-3:55 10/11/12/13/14/15

3:56-4:10 7/8/9/10/11

4:11-4:25 6/6/7/7/7

4:26 and up 4/4/5/5/5