Justin

Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Monkey Mind
AMRAP 9
3 Chest to bar pull-ups
3 Alternating 1 arm dumbbell thrusters(50,35)
6 Chest to bar pull-ups
6 Alternating 1 arm dumbbell thrusters
9 Chest to bar pull-ups
9 Alternating 1 arm dumbbell thrusters
12 Chest to bar pull-ups
12 Alternating 1 arm dumbbell thrusters
*Repetitions will continue to climb by 3. Total repetition is your score.

or

18.4

Option 2:
AMRAP 9
3 Pull-ups
3 Alternating 1 arm dumbbell thrusters(35,20)
6 Pull-ups
6 Alternating 1 arm dumbbell thrusters
9 Pull-ups
9 Alternating 1 arm dumbbell thrusters
12 Pull-ups
12 Alternating 1 arm dumbbell thrusters

Option 3:
AMRAP 9
3 Ring rows
3 Alternating 1 arm dumbbell thrusters(20,10)
6 Ring rows
6 Alternating 1 arm dumbbell thrusters
9 Ring rows
9 Alternating 1 arm dumbbell thrusters
12 Ring rows
12 Alternating 1 arm dumbbell thrusters

Endurance & Stamina
20 minutes-Row a single 20 minute piece. Aim for a consistent pace throughout.

CFS Brief:
18.5 released Thursday night at 8pm.
Get your 18.4 scores in by 8pm Monday night!

*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service.  Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)

Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here.  On the next screen when it asks for your zip code enter CFS’s zip code which is 01721.  This is your delivery location.  You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx.  When asked what gym, start typing CrossFit Synergistics and our gym will pop up.

*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview