In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)

Red Friday! Feel free to wear red in honor of our fallen soldiers for this Hero WOD! Grab a partner and get ready folks, this is going to be a tough one.

Partner “Servais”

1 mile Run

Then 8 rounds of:

19 Pull-Ups

19 Push-Ups

19 Burpees


400 meter DBall Carry (80/60)

1-mile Farmers Carry (45/35)

U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006, in Uruzgan Province, Afghanistan, when his vehicle came under hostile fire. The 23-year-old was assigned to the 23rd Special Tactics Squadron, Hurlburt Field, Florida. Servais is survived by his parents, Peter and Susan; and sister, Laura.

Recent Posts