SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK


12 minutes to establish a 1rm heaving Snatch Balance.


3 round for time of:

Run 400m
20 Burpees
20 Absolutely Vertical KBS 24/16kg









Workouts, Times 2 (or 3)    "These women (and nearly all of them are women) who sweat through double and occasionally triple workouts at different boutique fitness outfits in the same day aren’t major-league athletes or required to look good for a living. Most are professionals with full-time jobs, yet they manage to spend some two hours a day — and upward of $500 a month — exercising. (By comparison, a membership at the upscale Equinox gym chain ranges from $149 to $183 a month.)"Courtney Rubin, NY Times


Whole9 Science Corner: Energy Generation During Exercise   "Every single system in the body is involved in satisfying the needs of working muscles.  Your heart rate speeds up along with your respirations; blood vessels to your stomach, gut, liver, and kidneys constrict in order to send more blood to the working muscles; you sweat and your muscles let you know they are there.  This article is about one of those systems, the one that generates and produces energy."—Mary Boudreau Conover, BSNed for Whole9


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