In W.O.D

Synergy CrossFit – CrossFit


Metcon (No Measure)

Not for time:

15:00 time cap.

4 Rounds of:

10 Strict Pullups

5 Strict Handstand Pushups (1 Abmat depth=RX)

(use bands on either movements to scale, but movements should be challenging)


Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

40 Double Unders

12 Hanging Power Snatch (95/65)

Scale DU’s to 20 attempts.

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