In W.O.D

Synergy CrossFit – CrossFit


Deadlift (20:00 to find new 1RM)

Metcon (Calories)

Every other minute on the minute for 16:00:

Minute 1: Max Calorie Row

Minute 2: 5 Snatches

Score total calories completed. If 5 snatches are not completed the following minute, then that round of calories does not count.

Rx+: 135/95

Rx: 115/80

Scaled: 95/65

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