012117

 In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)

Let’s go outside!

Complete for time:

450M Run

XXX

450M Run

XXX

450M Run

XXX

450M Run

XXX

After each 450M Run, fill in the XXX by choosing one of the following components. You must complete each component together (e.g. no mixing them). You may go in any order based on equipment availability but must do all 4.

1. 4 x 100M Sled Push (45/25)

2. 40 DBalls (80/60)

3. 4 x 100M Farmers Carry (70/30)

4. 40 Sledgehammer Tire Strikes (per side)


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