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CF 04/20/2015

Synergy Fitness – CrossFit

General Strength

A1: Deadlift (4 x 6-8 @ 41X2; rest 60 sec)

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

Metcon

Metcon (2 Rounds for reps)

5min AMRAP @85%

800m Run

(ring) Dips with remaining Time

rest 2 mins

x2

CASH OUT

5min AMRAP

Evil Wheels

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