070616

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Split Jerk (3-3-3-3-3)

Push jerk is also acceptable but not encouraged. Record heaviest set of 3 completed. Must be completed unbroken. Focus on technique. Bar can be taken from rack or blocks.

Metcon

Metcon (Time)

3 Rounds for time:

20 Pullups

15 Burpee Box Jump (24/20)

10 HSPU

Rx+= weighted vest!

Recent Posts