In W.O.D

Synergy CrossFit – CrossFit


Overhead Squat (Warmup to 5×5. Attempt 65-75% of 1RM)

Bar can be taken from floor, or jerked into position from back rack on rig. If proper OHS mobility and technique can’t be achieved, work a lighter load, even bare barbell, to achieve proper depth and position.


Metcon (Time)

21-15-9 reps for time:

SA DB Cluster (45/30)

C2B Pullups

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