CROSSFIT SUFFOLK   ***  Forging Elite Fitness


Complete as many rounds in 12 minutes as you can of:
185 pound Front squat, 5 reps
10 Chest to bar Pull-ups
20 Double-unders

Scaling:  Reduce front squat weight, perform the version of pull-ups that you can do for reps and triple the singles on the jump rope.




 Preparing For Battle  "All of this training has had one thing in mind, dominating the 2010 World Jiu Jitsu Championships in Long Beach, CA. I will have both black belts and blue belts competing next weekend, here is a glimpse at their final week of hard training going into the competition."–Chad Smith–

Squat Technique 101  By Dave Tate of Elite Fitness Systems

How To Build Up To A Handstand  courtesy of Conditioning Research  


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