121516

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Metcon (AMRAP – Rounds)

EMOM Challenge!

EMOM x 10:00

3 Deadlift (~75% of 1RM)

3 HSPU

Strict HSPU = Rx+

Kipping HSPU= Rx

Banded, or box pike can be substituted as a scale.

Score completed rounds

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:00

12 Calories

12 DB Ground to OH (45/30)

Alternate between rower and bike for each round on the calories.

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