CrossFit SPT

Teams of 2
AMRAP 35
4-8-12-16-20-24…+4
Dumbbell Deadlifts (2x50s/35s)
3-6-9-12-15-18-21…+3
Box Jumps (24”/20”)
2-4-6-8-10-12…+2
Dumbbell Thrusters (2x50s/35s)
Alternate MOVEMENTS

Strength:
Every :90 x 5 Sets
1 Power Snatch + 2 Overhead Squats
:03 pause in bottom of each
building across

Conditioning:
16:00 Amrap
20 Toes to Bar
10-15-20-25…+5
Overhead Squats (115/80)

Conditioning:
Teams of 2
5 sets (Each)
5 Power Clean and Jerks (135/95)
4 Power Clean and Jerks (155/105)
3 Power Clean and Jerks (185/135)
2 Power Clean and Jerks (205/145)
1 Power Clean and Jerk (225/155)
-Rest 1:1 between set-
-Time Cap Each Set 4:00-
-Total Time Cap 40:00

Strength:
Every 2:00 x 5 Sets
3-5 Strict Pull Up/Weighted Strict Pull Ups

Conditioning:
2 sets
15/12 Calorie Row
3 Rope Climbs
12/10 Calorie Row
2 Rope Climbs
9/8 Calorie Row
1 Rope Climb
-Rest 3:00 between sets
-Time Cap Per Set 6:00
15:00 Total Cap

Strength:
Every :90 x 5 Sets
1 Squat Clean + 2 Hang Squat Clean
Building Across

Conditioning:
For Time:
400m Run
50/40 Calorie Assault Bike
400m Run
Time Cap 10

Strength: Bench Press
Every 2:00 x 4 Sets
10 Reps, Building

Conditioning:
5 Rounds
60 Double Unders
15 GHD’s
5 Burpee Bar Muscle Ups
Time Cap 18:00

40:00 AMRAP
Teams of 2

50 Burpee to Target
100/80 Calorie Assault Bike
200 Double Unders

40 Burpee to Target
1 Mile Run
200 Double Unders

30 Burpee to Target
100/80 Calorie Assault Bike
200 Double Unders

20 Burpee to Target
1 Mile Run
200 Double Unders

*Split work evenly
*1 person working at a time

At 0:00 on the Clock:
For Time
16-14-12
Calorie Row
Strict Handstand Push-Ups
Cap 7:00

At 8:00 on the Clock:
For Time
16-14-12
Calorie Row
Front Squats (95/65)
Cap 7:00

At 16:00 on the Clock:
For Time
16-14-12
Calorie Row
Push Press (95/65)
Cap 7:00

Women’s Calories 13-11-9

Strength:
Shoulder Press
12:00 Minutes to Establish 1 Rep Max

Conditioning:
3 person team
5 rounds (each – 1:2/work:rest)
12 Toes to bar
6 Hang Squat Cleans (185/125)
30 Jumping Split Lunges
Target Time Cap Each Set 90 Seconds
30:00 Overall Time Cap

Strength:
Deadlift
16:00 Minutes to Establish 1 Rep Max

Conditioning:
5 rounds
2 Rope Climbs (15ft)
5 deadlifts (315/225)
Time Cap 10:00