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170502

Synergy Fitness – CrossFit

WOD

Skill/Strength

Spend 8-10 minutes working to a heavy TGU.

Must complete minimum of 8 each side (16 total reps during the 8 – 10 mins)

Bent Over Row (12, 10, 8, 8, 6)

Use a Barbell and build each set.

Each set should be to failure or 1 rep shy of failure.

Metcon (AMRAP – Reps)

AMRAP 12mins

300m/250m Row

15 Russian KBS (Performance 53lb / Athletic 35lb / Health 26lb)

Rest 1:00

*Score total KBS

Scaling Guide: 60 – 90 KBS

Scale up: 70lb/53lb KBS
Compare to Oct. 27, 2016

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