CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

NEVER BACK DOWN–WHY YOU BELONG IN THAT GYM

BANISH PAIN PERMANENTLY: BASIC DRILLS TO REPAIR YOUR POSTURE

TIP: IMPROVE YOUR PULL-UP WITH THE “HANG AND PACK”

Workout of the Day
Shoulder Press (Strict Press)
Find your 1 rep max.

For time:
15 pull-ups (competitors: 9 bar muscle-ups)
21 push jerks, 115/75 lb.
12 pull-ups (competitors:7 bar muscle-ups)
15 push jerks, 115/75 lb.
8 pull-ups (competitors: 5 bar muscle-ups)
9 push jerks, 115/75 lb.

Optional:
3 sets of 5 reps: Glute/Ham Developer(GHD) Sit-ups

Post your scores to the Whiteboard.