Synergy Fitness – CrossFit
Build to a 5 rep max in 5 sets or less.
Metcon (3 Rounds for reps)
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