SPARTAN PERFORMANCE                                        CROSSFIT SUFFOLK


4 rounds for time of:

Clean and Jerk, 5 reps

Rope Ascents, 2 reps



Much Ado About Deadlifting   "Back off with the high reps. I rarely program more than 5-6 reps with deadlifts. Anything more than that can technically be considered cardio, and more to the point, technique often suffers. So, while you think your sets of 20 with 225 lbs is 2 legit 2 quit, I think it's retarded. And your spine hates you."Tony Gentilcore for TNation.com

History Of The CrossFit Games–An Infographic from SocialWOD

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