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170411

Synergy Fitness – CrossFit

WOD

Pick one below and get after it…

*If you are doing the Spartan Race, DO THE 1-MILE RUN.

Rest 5-10 mins then do the “metcon”

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Metcon

Metcon (Time)

21-15- 9 reps for time of:

Calories, Assault Bike *

Pull-ups

*If need be, substitute row for AB with the following Cals; 25-20-15

(pull ups should stay at 21-15-9)
GO HARD!

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