SPARTAN PERFORMANCE                                               CROSSFIT SUFFOLK

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

The Metabolic Swing  "The metabolic hit of a correct set of swings is going to be shocking. It's one of the best conditioning exercises I know. And according to a new study coming out of the University of Wisconsin, the kettlebell snatch – which is quite similar, metabolically speaking – is "equivalent to running a six-minute mile pace" and "burns as many calories as cross-country skiing up hill at a fast pace."—-Dan John for TNation.com