In W.O.D

Synergy CrossFit – CrossFit


Choose one or the other gymnastics movement to complete and score. Or if time allows, do both!

L-Sit (3 rounds for max reps (seconds). 2:00 rest between)

Rx = L-Sit in Dip position

Scaled 1= L-Sit in Hanging position

Scaled 2= High knee hold in hanging or dip position

Reps = seconds

Max Height Box Jump (Distance)

Max Height Box Jump
Measure in inches.


5k Row (Time)

Max Effort 5k Row

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