In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)


We will be celebrating Veterans and honoring all of our fallen soldiers by completing a Hero WOD along with many others in our community. Feel free to wear red to show your support if you choose!

“White” (modified)

3 rounds for time of:

15′ Rope climb, 3 ascents

10 Toes to bar

21 Walking lunge steps with plate held overhead (45/25)

Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province Afghanistan

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