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CF 04/13/2015

Synergy Fitness – CrossFit

General Strength

A1: Front Squat (4×8 @ 31X0 rest 60sec)

A2: Pull-ups (4×5-7 @ 30×1 rest 90sec *no bands)

*if unable to do strict pull ups, complete Powell Raises; 4×8 @20×1 (on each arm)

Metcon

Metcon (AMRAP – Reps)

AMRAP 12mins

30 Dubs / 90 singles

20 KBS 53/35lb

10 Box Jumps 24/20”

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