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Synergy Fitness – CrossFit

WOD

Weighted Ring Dip (5×5; 5 sets of 5 reps)

Work up to a max load weighted ring dip or the most advanced progression of a strict ring dip as possible.

Metcon (Time)

Compare to 8/30/2016

3 Rounds

42 Double Unders

21 KBS (53lb,/35lb/26lb)

12 Burpees

Scale Up:

70lb/53lb KBS

OPTIONAL CASH OUT

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 mins

12 Wall Balls (20/14/10)

8 Ring Rows

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