Monday 6/19/17 - CrossFit SPT

Monday 6/19/17

Thank you to everyone who came out to Mesa for our 2 year celebration!

Tomorrow we will have a representative, Emily, from PowerDot demoing an app based muscle stim device. You will be able to try out the device before and after every class for the day!


Back Squat
Complete each wave as one giant set, with as little rest as possible between the 3 weights.

Wave #1:
5 Back Squats at each weight

rest 3:00

Wave #2:
4 Back Squats

rest 3:00

Wave #3:
3 Back Squats

For Example:
On Wave #1-You will do 5 squats at 60% then rack the weight. Add weight then get right back under the bar for 5 at 65%. Rack the bar, add weight to 70% and do 5 more. THEN rest 3:00 for Wave #2.


For Time
Power Snatch 75/55
Bar Facing Burpees
10:00 cap

10:00 AMRAP
Power Snatch 75/55
Bar Facing Burpees