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CF 03/03/2015

Synergy Fitness – CrossFit

General Strength

A1. 12 Lateral Banded Walks (each way); rest 30

A2. 6 Strict Pull Ups (if possible complete a strict pull up then 3-4 second eccentric ) rest 30

A3. 4 TGU (2r/2l); rest 60

X3

EMOM 10 mins

Odd: Snatch Grip Deadlift (5 reps TnG)

Even: Dumbell Push Press (8)

Metcon

Metcon (5 Rounds for time)

@90%

Run 200m

8 WB 30/20lb

8 T2Bs

Rest 60sec

*goal is high pace w/minimal drop off

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