Warm-Up
Coach’s choice

WOD prep
Prep the movements

WOD
Hog Tied
AMRAP 25
5 pull-ups
10 push-ups
15 Squats
20/15 cal row
25 double unders 

Option 2:
AMRAP 25
5 pull-ups
10 push-ups 
15 Squats
20/15 cal row
50 single unders.

Option 3
AMRAP 25
5 ring rows
10 push-ups from knees
15 Squats
20/15 cal row
25 single unders..

Post WOD
Foam roll for 5 minutes

Endurance & Stamina WOD
6 x 2 min / 1 min easy
Row six 2 minute pieces. Row for one minute at light pressure between each piece.

CFS Brief:
*New rowing endurance and stamina wods. Will be posted daily. If your looking for a break from the barbell. Try it out. Note you still must sign in if just coming in for endurance and stamina wod. If you choose to do it the same day as you do the class WOD then your class wod sign in is fine you dont have to sign in twice. * This is not a coached WOD! Have fun with it.

CFS is excited and proud to participate in the Fight For Air Climb at One Boston Place this Saturday, February 3rd.

Our heat time is 10:58. We can car pool in from CrossFit Synergistics 9:00am depature.

This challenge is 41 floors (789 steps)!

Join our team and let’s do this together. Pre-registration is open until January 30th and is $35. You may also register on the day of the event for $50.

Link to Fight For Air Climb registration page

Donate to our CrossFit Synergistics team page or start a personal donation page of your own.