CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Did you ever notice that Rob and Batman are never in the same room at the same time? Makes you wonder, doesn’t it?

10 THINGS EVERY LIFTER SHOULD BE ABLE TO DO

Workout of the Day
Back Squat
1X5@40% 1-rep max
1X5@50%
1X5@60%

NOTE: This is a “de-load” week. You’ll notice the percentages are lighter. This is done by design. Do not alter the plan. The only thing that can ruin the plan is your better plan. Do not do more than 5 reps during your last set. Continue to use 90% of your true 1-rep max as your 1-rep max to figure the percentages. Next week we will be testing for our 1-rep max.
10 minute AMRAP:
30 double unders
20 sit-ups
10 box jumps 24/20″

Post your scores to the Whiteboard.