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CF 03/09/2015

Synergy Fitness – CrossFit

Weightlifting

Back Squat (10, 8, 6, 4, 2 – rest 2-3 min)

Metcon (AMRAP – Reps)

EMOM x18 minutes

Min 1, 7, 13 – 30 sec AMRAP – Wall balls – 20/14#

Min 2, 8, 14 – 30 sec AMRAP – T2B

Min 3, 9, 15 – 30 sec AMRAP – Box jumps – 20/18″

Min 4, 10, 16 – 30 sec AMRAP – Push press – 75/45#

Min 5, 11, 17 – 30 sec AMRAP – Row calories

Min 6, 12 – Rest

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