081216

 In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)

WOD #2

Partner”Linda”

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time. Share bars where applicable.

Add your team’s bodyweight together and divide by two to find average weight to use for RX.

Coaches will help assign partners and determine appropriate weights to use for mix-matched groups.

Metcon (Time)

WOD #1

Partner “Karen”

150 Wall Balls, alternating shots

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