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170330

Synergy Fitness – CrossFit

WOD

A1: Front Rack Step Ups (5 x 5 on each leg)

Use a BB or 2 KBs in the front rack position
Use a barbell with a challenging weight.

A2: Romanian Dead Lift (5 x 8-10)

aka… Straight Leg Dead lift
Use the same BB but increase the load if possible.

Metcon (Time)

2 rounds of;

20 Push ups

15 KBS – Russian (53/35/26)

1 min Plank (elbows & toes)

15 Burpees

10 Ring Rows

1 min plank

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