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Synergy Fitness – CrossFit

WOD

VOLUME /INTENSITY DAY

Skill Warm Up

3 Rounds

30 Double Unders / 50 Singles

10 Jump Rope Pass Throughs

10 Jump Rope Overhead Squats

10 Burpees

Metcon (Time)

10 Rounds

11 Wall Balls (20/14/10lb)

11 Pull Ups



Goal Time: 16 mins or less
For the pull ups – you should choose a style that won’t have to be broken up a ton.



You may also choose to lower the number of reps to do unassisted pull ups – but a number that is more manageable each round.

Pick a number that you can do in pretty much 2 sets or less each time.



So if 11 is too many, switch to 7 (a set of 4 and 3) or even 5 (a set of 3 and 2)!

If you need to less than 5, maybe switch to one of the scales.



You may choose to scale to jumping pull ups, ring rows, or band pull ups.

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