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CF 03/30/2015

Synergy Fitness – CrossFit

General Strength

A: Shoulder Press (5,5,5 )

ALL SETS HEAVY

General Strength

B1. Farmer Walk 3x50m (HEAVY) –rest 30sec

B2. Powell raise – 3×8/arm – rest 60 sec

Metcon

Metcon (Time)

21 KBS 53/35

15 Ring Rows

12 Burpees

18 KBS 53/35

12 Ring Rows

9 Burpees

15 KBS 53/35

9 Ring Rows

6 Burpees

12 KBS 53/35

6 Ring Rows

3 Burpees

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