CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Richie G.
COACHING CUES FROM A THREE YEAR OLD

HOLIDAY SCHEDULE:

Tomorrow: 9-10 am & 10-11 am *Let us know which one you’ll attend

Friday: 8-9 am & 9-10 am with Coach Mike *Let us know which one you’ll attend

Saturday: Regular schedule AND CrossFit Striking at 1 pm!

Sunday: Regular schedule

Workout of the Day
7 minute EMOM: Clean & Jerk

“Elizabeth”
21-15-9 reps, for time:
Clean (135/95 lbs)
Ring Dips

1X5 on each leg: KB single-leg deadlift swap (pass the KB to the opposite hand)

Post your scores to the Whiteboard.

THANKSGIVING WOD:

25 minute AMRAP:
5 thrusters 75/45#
5 knees to elbows
5 burpees
5 kettlebell swings
5 pull-ups