CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Andy, Matt, Katy and Nicole finished 32nd out of 72 teams on Saturday at the Flex On the Beach competition (RX division).  An outstanding effort was demonstrated by the entire team!  Thank you to those who went out to support team Jacked In The Box!

YOU AND YOUR BODY ARE NOT COMMUNICATING

THE FIRST PULL: YOUR FIRST CHANCE TO GET THE SNATCH AND CLEAN RIGHT

Workout of the Day
Press
1X5 @ 75% 1RM
1X3 @ 85% 1RM
1X AMRAP @ 95% 1RM
NOTE: Use 90% of your 1-rep max as your 1-rep max when figuring your percentages
21-15-9 (42-30-18)
Thrusters 95/65#
Kettlebell swings 24/16 kg

NOTE: Thruster reps are 21-15-9.  KB Swing reps are doubled, so that’s 42-30-18.  For those who are reading this upon waking and haven’t had coffee yet, perform 21 thrusters, 42 kb swings, 15 thrusters, 30 kb swings, 9 thrusters, 18 kb swings.  You’re welcome!

3 X 10 AbWheel Roll-outs

Post your scores to the Whiteboard.