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 In W.O.D

Synergy CrossFit – CrossFit

Strength

Back Squat (10-10-8-6-4-2)

Record set of 2

Metcon

Metcon (3 Rounds for reps)

AMRAP 15:00

Perform 4 3-minute rounds, switching movements every minute. Rest 1 minute between rounds.

Record total reps completed in each round.

Box Jumps (24/20)

D-Balls (80/60)

Burpeess

*Switch order of athetes in each movement in order to accomodate not having enough DBalls.

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