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170530

Synergy Fitness – CrossFit

WOD

Shoulder Press (10-1-10-1)

Go as heavy as you can for 10 reps.

Rest.

Then do a heavy single.

Rest.

Do a heavy 10. Etc, etc.

Metcon

Metcon (Time)

2 Rounds for time of:

50 Double-unders (100 Singles)

40/30 Calorie Row

20 Ring Dips

10 Shoulder 2 OH 135/95/65

Scale as needed.

No rack for the shoulder 2 OH

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