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170429

Synergy Fitness – CrossFit

WOD

Complete the following after a short general warm up & mobility & before the Metcon:

3 Rounds not for time

8 Squat Jumps

100m Farmer walk (moderate weight)

1 min Plank

12 Band Pull Aparts

Metcon (AMRAP – Reps)

With a 20 min clock complete

200m run

15 Wall Balls (20lb / 14lb / 10lb)

10 Burpees

Rest 60-90 seconds

Go fast & hard each round & take the rest you need (60-90 sec) to recover…

A MIN OF 60 SEC REST IS MANDATORY

*Score total Wall Balls & Burpees

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