CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

DISCOMFORT: MICRO-RIGHTS OF PASSAGE

5 REASONS WHY POWERLIFTING IMPROVES CROSSFIT PERFORMANCES

Workout of the Day
Press
1X5@ 40% 1-rep max
1X5@ 50% 1-rep max
1X5@ 60% 1-rep max
NOTE: Use 90% of your 1 rep max as your 1-rep max when figuring percentages.  This is a deload session.
4 rounds for time of:
10 deadlifts 225/155#
400 meter run

3 rounds of max time: hanging from pull-up bar

Post your scores to the Whiteboard.