SPARTAN PERFORMANCE                                    CROSSFIT SUFFOLK

HOURS MODIFIED FOR TODAY:  10AM-12PM…..Be advised!

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Cereal Technology

"Almost any breakfast cereal is a quick way to become that guy at the pool swimming with his shirt on. Even if it’s a box of cardboard-flavored bran pellets, it’s likely to be over-processed, low in usable nutrient value and fiber, and a high-glycemic bomb of carbohydrates devoid of a decent protein source or beneficial fatty acids. That's not even getting into the discussion of how ill-advised it is to eat grains in the first place."-—Jenny