CROSSFIT SUFFOLK:  Powered By SPARTAN PERFORMANCE

5X3 Weighted Ring Dips – heaviest possible, rest 90 sec

?then?
10 minute AMRAP of:
7 Snatch Balances 95/65#
14 KB Swings 24/16kg
21 Double?Unders

 Preparing A CrossFit Champion…..Phase 1 (Identification) Reverb          "So what is the type winning the Crossfit games currently? Well it is an athlete that will be sub 10% body fat,
but still maintain a significant amount of muscle mass. They will have
an average height of 69” (175cm) and a weight roughly 188lbs (85kg).
They will roughly equal in torso length and leg length, with a thick
core and have a slightly higher work capacity towards anaerobic capacity
genetically.  They will have a build similar to an athlete that would
also excel at the sports similar in metabolic and strength demands i.e
Wrestling or Judo and maintains a strong natural posterior chain."—Derek Woodske, (Man)imal

How Do You Read The Whiteboard         "The “Workout
of the Day” posted on the whiteboard each day doesn’t seem to require
much interpretation. That does not, however, mean that it will read the
same for each of you. How I read the Workout of the Day is often going
to be quite different from how I want you to read it."—CJ Martin, CrossFit Invictus

[Note: While I have not been there yet, CrossFit Invictus is one of my favorite CrossFits.  This is due largely to the philosophy of the author of the above blog post, CJ Martin.  I have spoken with CJ on the phone and through email, in the beginning stages of developing CF Suffolk, and his advice was (and is!) always good.]–George