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CF

Synergy Fitness – CrossFit

Skill

A. 3 Rounds (Not for Time)

250m row

:30 HandStand Hold

10 Banded Good Mornings

General Strength

A: Deadlift ( 4 x 5 @31×1 rest 90 sec )

*Build Per Set

Metcon

Metcon (Time)

2 rounds

40 Double Unders (80 Singles)

25 Hollow Rocks

Rest 2 mins

3 Rounds

15 KBS

10 HSPU

Rest 2 min

2 rounds

40 Double Unders (80 Singles)

25 Hollow Rocks

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