In W.O.D

Synergy CrossFit – CrossFit

1-Mile Run (Time)

Max Effort 1-Mile Run
Back door to back door


Back Squat (5×12, increasing loads)

Not timed. Increase weight slightly each round, but keep load light (under 50%). Focus on tempo, making each rep the same speed down and up and each set unbroken. Record heaviest set of 12.

Superset with 10 reps of GHD Hip Extension.

Metcon (Time)

“Audible” workout due to smoke.

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