In W.O.D

Synergy CrossFit – CrossFit


Metcon (No Measure)

4 Rounds Not For Time (15:00 max)

8 strict pull-ups

8 strict ring dips

Scale to banded pull-ups

and box assisted ring / matador dips

Use weight vest for extra challenge


Metcon (Time)

“Annie with a twist”

50-40-30-20-10 reps for time:

Double unders

Russian DB Twist (45/30)

R+L= 2

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