In W.O.D

Synergy CrossFit – CrossFit

Metcon (Calories)

Warmup Challenge:

TABATA Calorie Row

Compare to 1/12/16

Perform in 2 heats if necessary

Metcon (AMRAP – Rounds and Reps)

AMRAP 8:00

5 Deadlifts (225/155)

10 Box Jumps (24/20)

AMRAP 4:00:

15 Mountain Climbers

30 Double Unders

Perfrom AMRAPs back to back with no rest. Add up all rounds and reps for one total score.

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