In W.O.D

Synergy CrossFit – CrossFit


Bench Press (Warmup to 7×3, same weight. Attempt ~80%)


Metcon (Time)

3 Rounds for time:

20 Thrusters (75/55)

10 Bar Facing Burpees

5 Bar Muscle Ups

*3:1 Chest to bar pull-ups may be performed in place of MU and still = RX. All other substitutions will be scaled

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