CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

DRINK COFFEE TO PERFORM BETTER IN THE MORNING: GREATER STRENGTH & POWER

YOU CAN DO THIS (YOU CAN DO ANYTHING)

The below workout is the 2016 CrossFit Liftoff events.  For those not officially registered we will scale the workouts beyond what the standards of the official events call for.

Workout of the Day
Snatch
Find your 1 rep max.

Clean & Jerk
Find your 1 rep max.

Rx’d Workout
Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box

Scaled Workout
Complete as many rounds as possible in 15 minutes of:
25 jumping pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 jumping pull-ups

M 45-lb. barbell and 24-in. box
F 35-lb. barbell and 20-in. box

Post your scores to the Whiteboard.