CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THE REAL CAUSE OF MUSCLE CRAMPS

THE REAL CROSSFIT FIGHT

Workout of the Day
Front Squat: 4-4-2-1-1-1

5 rounds for time of:
10 DB or KB snatches, 50/30# or 24/16 kg (5 each arm)
15/10 hand release push-ups (sport version: 40′ handstand walk)
10 V-ups

Three 1-minute rounds: Farmer Walk

Post your scores to the Whiteboard.

Saturday’s WOD:

For total time:

3 rounds:

12 box jumps  24/20″

9 Overhead squats 95/65#

3 rounds of:

200 meter run

9 clean & jerk 135/95#

3 rounds of:

15 wall ball 20/14#

15 kettlebell swings 24/16 kg

rest 2 minutes in between each 3 round section