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171018

Synergy Fitness – CrossFit

WOD

Warm Up & Activation

4 Rounds NFT

4 TGU (2R+2L) *

8 Plank to Pillar press ups**

16 Single arm DB?KB bent row (8R+8L)***

*Add weight each round if possible

*Try doing these with both arms at the same time

***use the same DB or KB you’re using for the TGU

Metcon (Time)

50-40-30-20-10

Double Unders

Weighted Sit ups (20lb/15/10)
If you’re having trouble with the dubs, you can reduce the number down to 30-25-20-15-10 or do DB hop-overs.

No singles today

OPTIONAL CASH OUT

1000m Row (Time)

Max Effort 1000m Row

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