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170728

Synergy Fitness – CrossFit

WOD

1: Metcon (Time)

3 Rounds

50 Air Squats

10 Hang Power Cleans (115/75/55)

10 Burpee Pull Ups

RX Plus:

HPC: 135#/95#

7/5 Muscle Ups instead of Burpee pull ups

Goal:15 Min or Less

2: Metcon (AMRAP – Rounds and Reps)

AMRAP 6 mins

20 Russian Twists(25#/20/14)

10 Weighted sit ups

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