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CF 09/02/2015

Synergy Fitness – CrossFit

General Strength

Every :90 for 12 rounds (3 @ each station)

Station 1: one minute on the rower

Station 2: 7 KB Suitcase Deadlift + 50 yd Farmer Carry 53/35lb

Station 3: 30-40 Double Unders

Station 4 : 10-15 Hollow Rocks

Metcon

Metcon (Time)

21-15-9

DL 245/155

BOX JUMPS 30/24

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