In W.O.D

Synergy CrossFit – CrossFit


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

Bar can be taken from rack and jerked from behind the neck, or from the floor using snatch or clean to back rack.

If proper depth cannot be achieved on OHS, work on unloaded or lightly loaded technique instead.


Metcon (Time)

“Run it Back”

Compare time to 7/18/16


KB Swings (70/44)

Toes to Bar

Calorie Bike

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