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180210

Synergy Fitness – CrossFit

WOD

Metcon (Time)

4 Rounds

8 High Box Jumps (30″/24/20)

12 Weighted Sit Ups (25/20/15)



Rest 30 seconds



Run 400m OR Row 500m



Rest 30 Seconds



4 Rounds

8 Goblet squats (53lb/35/26)

12 KBS (53lb/35/26)



Rest 30 seconds



Run 400m OR Row 500m



Rest 30 Seconds



4 Rounds

8 High Box Jumps (30″/24/20)

12 Weighted Sit Ups (25/20/15)
For this you may choose between the running or rowing.

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