In W.O.D

Synergy CrossFit – CrossFit


Back Squat (7-7-7-7-7)

Increasing loads. Record heaviest completed set of 7.


Metcon (Time)

3 Rounds for time:

20 Pushups

30 sec handstand hold

20 calorie row

Wall can be used for handstand holds. The 30 seconds can be accumlulated if athlete can hold it straight.

Rx+: Handstand walk, 20 steps

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