CROSSFIT SUFFOLK   ***  Forging Elite Fitness

SPARTAN PERFORMANCE   ***  Strength and Conditioning

For time:

Back Squat, 15 reps (60% of 1 rep max)

1 legless rope ascent (OR 2 using legs)

Back Squat, 10 reps (70% of 1 rep max)

1 legless rope ascent (OR 2 using legs)

Back Squat, 5 reps (80% of 1 rep max)

1 legless rope ascent  (OR 2 using legs)

Scaling:  Rope climbs will be substituted with 10 strict pull-ups.

              Strict pull-ups will be substituted with the appropriate scaled version of a pull-up. 

 Post-workout debriefing!

Pimping Robb: "Keep Your POOP Where It Belongs"  More on Robb Wolf's new book, Paleo Solution!

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