CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

HOW TO AUGMENT AND SUPPORT YOUR NATURAL DETOX CAPACITIES

TAKE THIS VITAMIN OR GET A HERNIA

Workout of the Day
6X4 weighted pull-ups
Note:  If you don’t have a strict pull-up yet then you will work with a band more narrow than you usually work with and you will do weighted ring rows.
For time:
500 meter row
20 power clean & jerk 115/75#
30 burpees

Two 20 meter D-Ball carry 100/70#

Post your scores to the Whiteboard.