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“Bootlegger’s Turn”

Synergy Fitness – CrossFit

Context: Recovery or Competition

Mobility

Hip (playlist video here)

Metcon (AMRAP – Rounds and Reps)

20 mins

50 Double Unders (75 Singles)

4 TGU

6 Dips or DB Strict Press

8 Ring Rows

10 GHD Situps

12/8 Cals Assault Bike
Coaching Tips:

If not using this WOD as recovery:

Choose a challenging weight for TGU & DB Strict Press.

Push the pace and take as little rest as possible

Mobility

ROMWOD After Class

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