In W.O.D

Synergy CrossFit – CrossFit


Thruster (5×5, same weight. 20:00 total time )

Spend 2-3 sets to approximate a weight that you can perform 5 straight reps of. Sets must be unbroken. Bar can be taken from rack or floor.


Metcon (Time)

Complete for time:

500M Row

15 T2B

400M Row

12 T2B

300M Row

9 T2B

200M Row

6 T2B

100M Row

3 T2B

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