CrossFit SPT

Conditioning:
Every 10:00 ( 3 sets)
15/12 Calorie Assault Bike
12 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
9 Burpee Box Get Overs (30/24)
15/12 Calorie Assault Bike
6 Burpee Box Get Overs (30/24)
Time Cap Each Set 8:00

Strength:
4 Sets NFT
10 GHD Hip Extensions
10 Barbell Skull Crushers

Strength:
1RM Squat Snatch
10-12 minutes
*rest as needed between lifts*

Conditioning:
Teams of 2
18:00 AMRAP
10 Dumbbell Bench (50×2/35×2)
10 Toes to Bar

Partner Workout:
500/400 Calorie Assault Bike OR 5K Run (5,000m total – 12.5 laps around building)
*Partner Must Hold 2×70/50 in farmers hold
*Switch on the bike as desired
Time Cap 40:00

Strength:
Every :90 x 5
5 Bench Press
Building Across

Conditioning:
7 rounds
Minute 1: 20 Wall Balls (20/14)
Minute 2: 12 Handstand Push-ups
Minute 3: 20 Alternating V-ups

Strength:
Every :90 x 4 Sets
2 Back Squat + 1 Front Squat
Build across

Conditioning:
3 Rounds (6:00 Cap)
50 Double Unders
12 Dumbbell Deadlifts (50s/35s)
9 Dumbbell Hang Power Cleans (50s/35s)
6 Dumbbell Shoulder to Overhead (50s/35s)

-Rest 5 min-

For Time (10:00 Cap)
150 Double Unders
36 Dumbbell Deadlifts (50s/35s)
27 Dumbbell Hang Power Clean (50s/35s)
18 Dumbbell Shoulder to Overhead (50s/35s)

Strength:
Every :90 x 7 Sets
1 Power Snatch
Building across

Conditioning:
Teams of 2
5 sets: (each/1:1)
12/10 Calorie Assault Bike
6 Power Snatch (135/95)
12/10 Calorie Assault Bike
Time Cap Set 2:30

Conditioning:
5 Sets
30/24 Calorie Row
20 GHD’s
10 Burpee over Bar
Rest 3:00 between sets
33:00 Time Cap

Strength:
EMOM 7:00
1 Thruster or Cluster
Building across
*Thrusters are from the ground

Conditioning:
50 Pull-ups
400m Run
21 Thrusters (95/65)
800m Run
21 Thrusters (95/65)
400m Run
50 Pull-ups
Time Cap 20:00

Partner Chief
5:00 AMRAP x 5 Sets
3 Power cleans 185/125
6 Push-ups
9 Squats
*alternate movements
*pick up where you left off
Rest 1 minute between AMRAPs

Teams of 2
100 Box Jump Overs (24/20)
100 Toes to Bar
100 Handstand Push-ups
100 Toes to Bar
100 Box Jump Overs (24/20)

Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)

Time Cap 30:00