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CF 06/23/2015

Announcements

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Synergy Fitness – CrossFit

Weightlifting

Back Squat (Establish a 1RM in 5 sets or less from 80%)

IF YOU WERE NOT HERE MONDAY GET YOUR BACK SQUAT 1RM

A: Shoulder Press (Establish a 1RM in 8mins )

B: Push Press (Establish a 1Rm in 12mins )

Metcon

If you missed Monday….Pick One

2k Row (Time)

Max Effort 2k Row

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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