In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)

Complete for time. Use only 1 bar and add your own weights after each round. All athletes, including scaled, should increase thruster weight for each new set.

30 Thrusters (95/65)

30 Pull-ups

30 Abmat Sit-ups

20 Thrusters (115/75)

20 C2B Pull-ups

20 Abmat sit-ups

10 Thrusters (135/95)

10 Bar Muscle Ups

10 Abmat Sit-ups

Bar muscle ups may be scaled to banded bar muscle ups. If that still cannot be performed, attempts banded sternum to bar pull-ups.

Remaining time: Mobility homework

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