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161109

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Strength

A1: Bench Press (4 x 10 -12 reps @ 60%-ish of 1RM)

A2: Farmer’s Carry (4 x 50m AHAP)

Metcon

Metcon (3 Rounds for reps)

AMRAP 3 mins

Rest 1 min

12 Ball Slams (P: 40lbs / A: 30lbs / H: 15lbs)

9 Ring Rows (P: Feet on box / A: Feet even with rig post / H: Anything else)

6 HSPU (P&A: Kipping w/1 ab mat / H: DB Push Press)

OPTIONAL CASH OUT

Metcon (Time)

Row 500m or Run 400m all out

rest 90

Row 500m or Run 400m all out

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