Call Us: (941) 953-1798

CF 04/29/2015

Synergy Fitness – CrossFit

Weightlifting

1 Hang Clean Pull + 1 Hang Power Clean + 1 Power Clean (Every 90 sec for 13 mins)

Metcon

Metcon (No Measure)

EMOM 16 mins

Mins 1, 5, 9, 13 – row 15/12 cals

MIns 2, 6, 10, 14 – 50m KB front rack walk

Mins 3, 7, 11, 15 – 10/8 Box Jumps w/step down

Mins 4, 8, 12, 16 – 30-45 sec FLR on rings

Leave a Reply

*

captcha

Please enter the CAPTCHA text