CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

                                                              John H. during CrossFit Open 16.4

DEAR TRACY ANDERSON: STOP

A LEAKY ISSUE: BRIDGING THE GAP TO A PEE-FREE WORKOUT

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

10 minute AMRAP:
14 KB or DB snatches, 7L,7R (24/16 kg or 50/30 lbs.)
20 lunge steps

Optional:
15 Ab Wheel Roll Outs

Post your scores to the Whiteboard.