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 In W.O.D

Synergy CrossFit – CrossFit

Gymnastics

Metcon (AMRAP – Reps)

Skill:

New strict pullup progression and review of advanced pullup trchniques.

Strength:

5:00 to accumulate as many strict pullups as possible. Any grip permitted. Score total reps. Add bands used for scaling to comments.

Metcon

Metcon (Time)

21-15-9 reps for time:

Back Squat (135/85)

Toes 2 Bar

200M Run (after each round)

*Back squats must be taken from floor

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