011417

 In W.O.D

Synergy CrossFit – CrossFit

Metcon (AMRAP – Rounds)

WOD Warm Up

Tabata. 8 rounds

Hand release push ups

Sit ups

Air Squats

Wall balls 14/20

WOD

6 rounds

30 DU

8 DB Step Ups 45/35lbs (box 24/”20″)

30 DU

6 Thusters 115/75lbs

Post WOD optional

16 min

20 sec Hollow rocks

10sec off

20 sec Superman

Recent Posts