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CF 08/19/2015

Synergy Fitness – CrossFit

General Strength

3 sets

A1. 100’ KB FR walk

A2. 8 Powell Raises each Arm

A3. 20-30 L-Sit (rings, dip bars, parralletes)

*Rest 60-90 seconds

B: Turkish Get Up (20 Reps 53/35lbs – Alternating Hands)

Metcon

Metcon (Time)

21-15-9

Cal Row

Bench Press (BW / 70%BW women)

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