101116

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Bench Press (Warmup to 5×5 at same weight)

75-85% is a good guide. Superset with 5 rounds of STRICT pullups: 10-8-6-4-2

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:00

200M Run

12 Wall Balls

Rest 1:00, then…

AMRAP 5:00

100M Run

10 Atomic Sit-ups

Recent Posts