CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Today’s the day….Dinosaur Death Battle at GrassFed CrossFit in Medford   We have two teams representing: Matt and Pat W. AND Mike G. and Andy!  The location is close.  If you haven’t seen a CrossFit competition yet this will probably be a good one to attend!

RACK IT RIGHT

HOW TO PROGRESS YOURSELF TO YOUR FIRST PULL-UP

TODAY’S SCHEDULE: Spartan Kids 9:15-9:45, Regular Sessions: 10-11 am & 11 am-12 pm ONLY.    12-1 pm is CANCELED.

Workout of the Day
8 minute AMRAP:
10 hang power cleans 95/65#
10 burpees

5 MINUTE REST, then:
1 round for time of:
200 meter run
20 push jerk 115/75#
30 air squats
30 pull-ups
20 V-ups
30 KB Sumo-deadlift high pulls 32/24 kg
200 meter run

Post your scores to the Whiteboard.