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CF 04/14/2015

Synergy Fitness – CrossFit

General Strength

A1: Deadlift (4x 8-10 @ 41X2; rest 60 sec)

A2: Shoulder Press (4×5-7 @ 31X2; rest 90 sec)

Use DBs on A2

B: L-Sit (Accumulate 3 mins)

Metcon

Metcon (3 Rounds for time)

3 min AMRAP @85-90%

250m row

12 T2B

8 Burpees

Rest 4 mins

X3

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