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161031

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Strength

Back Squat (5 reps every 2:30 x 5 sets)

Build to a 5RM…

0:00 set 1

2:30 set 2

5:00 set 3

7:30 set 4

10:00 set 5

Metcon

Metcon (3 Rounds for time)

Every 3:00 x 6

odd: 500m row/400m run

even: 20 Wall Balls (20/14/10lbs) + 10 Burpees

Score each Row/Run

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