CROSSFIT SUFFOLK: Powered By SPARTAN PERFORMANCE

Juana and Katy took their fitness outside the gym yesterday.  They did a 50 mile bike ride that included taking a ferry to Shelter Island!

THE GYMNASTIC EXERCISE YOU NEED TO MASTER

WHAT MAKES A CHAMPION?

Workout of the Day
Back Squat
1X5 @ 75% 1RM
1X3 @ 85%
1 X AMRAP @ 95%
NOTE: Use 90% of 1 rep max as your 1-rep max to figure your percentages.
8 minute AMRAP:
8 Push Jerk 115/75#
40 double unders

Optional:
3 -20 meter prowler pushes

Post your scores to the Whiteboard.