In W.O.D

Synergy CrossFit – CrossFit


Metcon (No Measure)

Accessory work.

4 Rounds NOT for time:

10 Strict Pullups

10 GHD Situps (24)

10 GHD Hip Extenions

RX+: For an extra challenge, try weighted pullups either with the chain belt or weighted vest. GHDs can also be weighted with a vest, plate held in hand for situps, or barbell behind neck for hip extensions.


CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders
For all Masters RX athletes 55+, the workout is the same, only completed in reverse order.

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

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