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CF 08/14/2015

Synergy Fitness – CrossFit

General Strength

A1.3 x 5-10 Strict chin ups (scale as necessary)

A2. 3 x 8-10 Wall Balls

A3. 3 x 30sec HS Hold

-rest 60-90 secs

Metcon

Metcon (5 Rounds for time)

5 rounds

5 Front Squats 135-155/95-105 + 200 M Run

-Rest 1:00

7 Shoulder to OH* + 20 Sec AB at 90-95%

Rest 2:00

*Using FS weight

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