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170510

Synergy Fitness – CrossFit

WOD

Metcon (Time)

30-24-18 reps of:

Weighted Box Step-ups, 24″/20″

(P:50lb / A:35lb / H:20lb)

15-12-9 reps of:

Shoulder Press, (P:115lb / A:75lb / H:55lb)

10-8-6 reps of:

Strict Pulll Ups

*Start the clock & do 30 step-ups, 15 press, 10 pull ups, then 24 step-ups, etc.
No rack for the shoulder press unless absolutely

Scale as needed.necessary.

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