In W.O.D

Synergy CrossFit – CrossFit


Metcon (3 Rounds for reps)

10:00 to practice handstands, free handstand holds, and/or handstand walks. For a fun challenge, take 3 attempts at a max handstand hold on a wall with no more that 1:00 rest between attempts. Record “reps” as seconds held each round. For RX+, don’t use a wall, and track total seconds without coming down (hands can be moving, walking, etc.).


Metcon (AMRAP – Reps)

10 Rounds, 1:00 each.

50M Run down

50M Backwards run back

in remaining time…pullups. Count total pullups.

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