More Synchro Stuff… Yay!

By Sean 0
October 09 2020

CrossFit ABF – CrossFit Personal Training

Warm-up

Warm-up (No Measure)

Run 200m

5 push ups

Run 200m

10 WLS

Run 200m

20 Squats

Run 200m

:40 HS hold

Metcon

Metcon (Time)

For Time

90′ Handstand Walk (each) or 15 wall walks

Then

12-9-6 reps of:

Synchro Power Snatches 135/95lbs

Ring Muscle-Ups or 2:1 pull ups/ring rows

Then

30′ HS Walk or 5 wall walks (each)

Then

30 Synchro pull ups

30′ Synchro Dumbbell Overhead Walking Lunges 50/35lbs

20 Synchro Deadlifts 225/155lbs

30′ Synchro Dumbbell Overhead Walking Lunges 50/35lbs

10 Handstand Push-Ups (total)

30′ Synchro Dumbbell Overhead Walking Lunges 50/35lbs

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