060116

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Deadlift (5×5)

optional superset with strict or strict weighted pullups. Focus on holding top position for a second or two with retracted scapula.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9:00

1. 10 DU’s

15 KB Swings (53/35)

2. 20 DU’s

15 KB Swings

3. 30 DU’s

15 KB Swings

Continue adding 10 reps to DU’s each round. Aim for each set to be unbroken. Practice makes perfect!

Recent Posts