Call Us: (941) 953-1798

161115

Announcements

BARBELLS FOR BOOBS – Friday Nov. 18th 5pm – 7:30pmish…

Anyone who want’s to particiapte will do 1 of the 2 workouts… OR both if you’d like to!

1. GRACE – 30 Clean and Jerks for time
2. TBD – (NO BARBELLS)

Check out the FB Event and let us know if you are coming. Thanks!!
https://www.facebook.com/events/196790587396854/?active_tab=about

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

3 rounds

30-50 double under or 60-100 singles

15-20 sec Iso Ring Dip Hold at top + 5-10 Close grip Push Ups

15 hollow rocks or 25 sec hollow hold

Metcon

Metcon (Time)

3 Rounds

400m Run

12 Ring Dips

21 Box Jumps (P: 24″ / A: 20″ / H:16″)

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

AMRAP 4 mins

12 Wall Balls

15 sit ups

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