SPARTAN PERFORMANCE                                          CROSSFIT SUFFOLK

12 minutes to establish Snatch 1 RM (rep max)

–then–

3 rounds for time of:

7 muscle-ups

21 thrusters (75/50#)

 Almost all the heats for Memorial Day "Murph" are filled!  We still have two openings for the 7am session.  Participants should SHOW UP AT LEAST 15 minutes before their designated start time so they can warm-up.

***************************************************************************************************************************

Lean Gains and CrossFIt Football    "If your goal is to gain weight and strength you are going to need to eat an excessive amount of calories. I believe you have a much better chance of completing this task if you spread it over 16 hours instead of just 8 hours."—John Welbourn, CrossFit Football and Talk To Me Johnnie