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Synergy Fitness – CrossFit

Mobility

Warm-up

Strength

Deadlift (5RM)

Build to a 5 rep max in 5 sets or less.

Metcon

Metcon (3 Rounds for reps)

3 “rounds”

With a 3 min Running clock

Row (Performance 400m / *Athletic 300 / Health 250m)

Then with remaining time, max rep wall ball shots (Performance:20lb/10ft – *Athletic: 14lb/9ft – Health 10lb/9ft)

Rest 60 secs

Score number of WB in each round

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