In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)

Complete for time:

40 Thrusters

40 Cal Row

30 Thrusters

30 Cal Row

20 Thrusters

20 Cal Row

10 Thrusters

10 Cal Row

RX: 75/55

Metcon (AMRAP – Rounds and Reps)

Death By Clean and Jerk Challenge


Choose approximately 50% of your 1RM Clean and Jerk.

On the first minute, perform 1 rep. On the second minute, perform 2 reps. Continue this pattern until caught by the clock. Record your total rounds + reps completed and add weight used to the comments.

5 minute rest before starting second WOD.

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