In W.O.D

Synergy CrossFit – CrossFit


Understanding the hollow kip position needed for all kipping movements and applying it to linking Toes 2 Bar. Speed vs. Efficiency in T2B. Hollow Tucks Pulls as a scale / accessory exercise.


CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

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