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CF 05/29/2015

Synergy Fitness – CrossFit

General Strength

A1: RFESS (3 x 6 each leg – holding DBs; rest 30sec)

Rear Foot Elevated Split Squat

A2: Dips (3 x 6 weighted if possible; rest 60-90sec)

Metcon

Metcon (4 Rounds for time)

Every 5 mins for 20mins (4 sets)

7 Power Cleans 115-135/85-95

7 Shoulder to OH 115-135/85-95

7 Pull Ups

Run 200m

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