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CF 03/19/2015

Synergy Fitness – CrossFit

General Strength

A1. KB front rack WL steps – 3×8 steps/leg (16 total steps) – rest 60 seconds

A2. Powell raise – 3×8/arm – rest 60 seconds

Metcon

Metcon (4 Rounds for distance)

Row 30 seconds @100%

Rest 30 seconds

x4

Metcon (AMRAP – Reps)

6 mins

30 DU/90 Singles

10 HSPU

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