Monday 3/5/18 - CrossFit SPT

Monday 3/5/18

INPUT YOUR 18.2 SCORES!

Strength:

Front Squat Back Squat

Every :90 for 6 sets
3 Front Squats+2 Back Squats
65% of 1RM Front Squat

Conditioning:

“Hole Shot”
2 x 5:00 AMRAP
R1
0:00- 1:30 Max Cal Bike/Row
Then 1:30-5:00
Then 2 Rds
30 DU / 15 WB 20/14
Max CTB/PU remaining time

Rd 2
0:00-1:30 Max Bike/Row
1:30-5:00
Then 2 rds.
10 CTB / 30 DU
Max WB remaining time

*Score is calories X 2 for Men, X 3 for Women
+ CTB (Rd 1)
+ WB (Rd 2)