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CF 06/04/2015

Synergy Fitness – CrossFit

EMOM 10 mins

Odd: Dumbell Bench Press (6-8 reps)

Even: Russian Twists (20: 10r/10l)

Metcon

Metcon (Calories)

Row 1 min for cals

Rest 1 min

X5
Rest 3 mins after last row then go straight into next piece…

Metcon (Time)

45 Wall Balls

45 RIng Rows

*Break up reps how ever you like

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