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161209

Synergy Fitness – CrossFit

Mobility

Foam Roll:

Thoracic Spine w/barbell

Trap Smash w/barbell

Stretching

Banded Bully

Warm Up & Activation

Metcon

Metcon (Time)

42 Wallballs (P:20# / A:14# / H:10#)

21 Power Snatch (P:95# / A:65# / H:45#)

30 Wallballs

15 Power Snatch

18 Wallballs

9 Power Snatch

Scaling Guide: 7 – 13mins
Think about splitting up the first set of wall balls into 2 – 3 sets and don’t hesitate to attack the PS with fast singles.

OPTIONAL CASH OUT

4 Rounds

25 Dubs

12 Ring Rows

No Score…

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