Warm-Up:
Coach’s choice
WOD prep:
Prep and practice the movements.
WOD:
Alabama Slammer
2 rounds for time
1000 m row
75 double unders or 225 singles
50 Calorie bike or 400 m run you choose
25 Slam balls (AHAP)
Post WOD:
Agile 8
CFS Brief:
Easter Sunday the Box will be closed.
Come join the the CrossFit Synergistics Spartan Team!Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00pm start time.
Kids 14 to 17 may participate with an adult.
Below is a link for a Spartan 60% off Groupon as well as the link to sign up for the Spartan race!
(We don’t know how long the Groupon will be active for so act quick!)
Register under the CrossFit Synergistics team for the 2:00 pm start time.
Alabama Slammer: 23:11 | 225 Singles | 400M Run | 30# Slam Ball
This was a fun little workout! Of course I was on a rower next to Matt…I tried to convince him he should row for me. Opted for the 400M run and that is starting to feel better 🙂 Becka and I time-shared the slam ball for round one which worked out perfectly. Clearly we both saw the Sesame Street episodes about sharing. It was great to have Hanna back!!
Alabama Slammer: 22:16? , 225 singles, 400m run, 40# ball. TGIF. Welcome back Hanna!
Alabama Slammer
19:30 #30 slam ball. Fun wod!
Happy Easter @ Passover!