In W.O.D

Synergy CrossFit – CrossFit

Metcon (4 Rounds for time)

4 rounds individually timed:

15 Deadlift (225/155)

20 GHD Situps

25 Wall Ball (20/14)

450M Run

~1:00 Rest

Rest at least 1:00 after each round, but no more than 2:00 so that you begin next round at the top of a minute on the clock in order to accurately keep your time for that round. Score your time for each round individually. Try to drop no more than 90 seconds from your first round to your fourth.

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