CROSSFIT SUFFOLK   ***  Forging Elite Fitness


For time:

2 Rounds of:

 400 meter run

9 Thrusters

9 pull-ups

then immediately begin:

3 Rounds of:

 200 meter run

3 Turkish Get-ups, each hand


Use weights that are appropriate for your level of strength and considering how much you've trained in the last 3 days.  For Turkish Get-ups use kettlebells, dumbbells or Olympic Bars.



AJ works the kettlebell


It's time for serious business


FROM MIKE D………I had a great time this weekend and everyone did awesome. I had as much fun cheering everyone on as competeing. I put all the picture we took on a file share server. You should be to get to them through – http://www.4shared.com/dir/35180841/ba95049b/2010_Crossfit_Sectional.html The password is: spartan   I didn't really get a chance to go through them too much I just tried to skip the ones that were out of focus.

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