In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)

100 Push-ups for time.

Rx = full length push up in stable plank position, chest to ground. No worming.

Scale to knees.

Metcon (AMRAP – Rounds and Reps)

Take 10′ to work on mobility in OHS position.


30 Double Unders

10 Overhead Squats (75/55)

Note: If stable OHS posture cannot be achieved due to mobility, scale to back squats.

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