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CF 09/03/2015

Synergy Fitness – CrossFit

General Strength

5 sets at consistent effort

8 cal Row

8 DB Bench Press (tough weight)

rest 15 sec

8 Ring Rows

8 Ball Slams 40/30lb

rest 30 secs

Metcon

Metcon (Time)

500m Row

5 wall walks

400m Row

4 wall walks

300m row

3 wall walks

200m Row

2 wall walks

100m row

1 wall walk
SCALE: 1 Bear Crawl 10ft forward + 10ft Backwards = 1 Wall Walk

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