CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

THE ONLY 3 REASONS YOU STILL CAN’T DO A PULL-UP

WHY IT’S TIME TO BREAK UP WITH YOUR KNEE SLEEVES

See where it says “Post your scores to the Whiteboard” below the workout?  Go ahead.  Have a look-see.  Yup.  Right there.  When you get a moment click on it and sign up.  It takes 30 seconds.  Use it to enter and track your workouts.  It takes almost 7 seconds to enter your workout results.  Try it.  It only costs you some seconds.  I, however, have to pay for it.  I’m not complaining, but we have it to help you.  Help me help you!  Use the Whiteboard.   What questions do you have?–George

Workout of the Day
Front Squat
1X20@ 60% 1RM

[Note: Today is the re-test of the 20 rep front squat at sixty percent of your 1 rep max!  This is the workout that established the baseline for the front squat workouts we’ve been doing for the last few weeks.  Please time how long it takes to perform 20 front squats and record how you had to break-up the 20 reps, if unbroken.]

7 rounds for time of:
10/6 pull-ups (10-men/6-women)
10/6 ring push-ups

500 meter row for time

Post your scores to the Whiteboard.