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CF 04/27/2015

Synergy Fitness – CrossFit

General Strength

A: Front Squat (3×4-5 @ 21X0; rest 90sec )

Skill Development – EMOM

Metcon (AMRAP – Reps)

8 Mins

Odd: 10/8 Wall Balls 20/14lb

Even: Strict Pull ups 4-6 reps (*no bands – Jumping pull ups w/2 sec eccentric phase)

Metcon

Metcon (3 Rounds for time)

@85-90%

400m run

9 PC 115/85lb

7 Burpees

5 C2B Pull Ups

Rest 2:00min

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