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CF 03/10/2015

Synergy Fitness – CrossFit

General Strength

A: Romanian Dead Lift (12 , 12, 12 rest 2-3 mins)

aka… Straight Leg Dead lift

B1: Single Arm Dumbell Press ( 3×6-8/arm – rest 60 sec)

B2: Bent Over Row (3×6-8 – Rest 60sec)

Metcon

Metcon (5 Rounds for time)

@90%

10-20-30yd Shuttle run

12 KBS, Russian – 55/35#

6 pull ups

Rest 60sec

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