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 In W.O.D

Synergy CrossFit – CrossFit

Strength

Bench Press (take 5 sets to build to heaviest set of 5)

optional: superset with dips

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

Minutes 0-4

5 Pullups

10 Box Jumps

15 Wall Balls

Minutes 4-8

5 Wall Balls

10 Pullups

15 Box Jumps

Minutes 8-12

5 Box Jumps

10 Wall Balls

15 Pullups

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