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170120

Synergy Fitness – CrossFit

WOD

Overhead Squat (3-3-3-3-3)

Build each set… Compare to 1/3/17 try to match or go a little heavier.

Metcon (Time)

3 Rounds

15 Ring Rows*

12 Box Jumps (P:24″ / A:20″ / H:16″)

9 OHS (P:135 / A:95 / H:55-65lb)

*Rx is Feet on a box or bench

Scaling Guide 6 – 10mins

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