CROSSFIT SUFFOLK  **  Forging Elite Fitness

In any order, perform the following three workouts:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster (65 pound for women)
Pull-ups (chest must hit the bar to count)

5 rounds for time of:
275 pound Deadlifts, 5 reps (185 pounds for women)
10 Burpees (with clap overhead while airborne)

Run either 750m on a steep trail or 1.5 K on a road or track

The start time for the second workout should be 4 hours after the
first. The start time for the third workout should be 4 hours after the

Post total time for all three workouts to comments.

Now we can all feel Joe G.’s pain as he competes in the CrossFit Games today!

For those of you who haven’t heard the above Workout of the Day is what the CrossFit Games competitors are doing in Aromas, California today.

During Joe’s last group session we told Joe we’d be there in spirit.  Today’s WOD should help!

Good Luck Joe!!!

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