061716

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Push Press (5×5)

Metcon

Metcon (Time)

From the CS&F Summer Meltdown, workout 3. We have 2 teams competing in this! Let’s all practice this together and support our teams!

With a partner, split work up however desired

RX:

200m partner carry

150 double unders

50 American kettlebell swings (53/35)

40 toes to bar

30 burpee box overs

20 deadlifts (225/165)

10 bar muscle ups

Scaled:

200 meter medicine ball carry (20/14) *partners can switch ball but both run

150 single unders

50 Russian kettlebell swings (53/35)

40 knees to elbow

30 burpee box overs

20 deadlifts (155/110)

10 jumping chest to bar pull-ups

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