In W.O.D

Synergy CrossFit – CrossFit


Front Squat (5×5)

Optional superset with GHR.


King Kong (Time)

3 Rounds for Time of:
1 Deadlift, 455#
2 Muscle-Ups
3 Cleans, 250#
4 Handstand Push-Ups
Women’s Rx weights=

DL: 315

Clean: 165

The is a very tough WOD to Rx. Scale accordingly. Weights should be close to 1RM for each lift. For a slightly modified version, call it Rx-light, attempt:

DL: 405/285

Clean: 225/135

Muscle ups: 2 Bar MU or 6 C2B Pullups

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