120916

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Metcon (Weight)

EMOM x 10

“Christmas Complex 2.0”

Deadlit

Full Clean

Hang Clean

Jerk

Record heaviest weight completed.

Metcon

Metcon (AMRAP – Rounds and Reps)

“12.25”

In teams of 2:

25 Cal Assault Bike

20 Deadlift (225/145)

15 Synchro Burpees over Bar

10 Box Jumps

5 Bar Muscle ups

3:1 C2B PU for failed MU.


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