051116

 In W.O.D

Synergy CrossFit – CrossFit

2:00 rest between AMRAPs

Metcon

Metcon (AMRAP – Reps)

AMRAP 2′

Muscle Ups

Bar or Rings are acceptable

If muscle ups cannot be completed, scale to burpees

Metcon (AMRAP – Rounds and Reps)

AMRAP 4′

3 Snatch (155/95)

6 Box Jump (30/24)

Metcon (AMRAP – Rounds and Reps)

AMRAP 6′

8 Deadlifts (155/95)

12 KB Swing (53/35)

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