Warm-Up:
Coach’s choice
WOD prep:
Double under practice
WOD:
Hollow Man
4 Rounds for time of:
40 Cal row or 70 cal bike
50 Double-unders
25 Hollow rocks
Option 2 Performance
4 Rounds for time of:
40 Cal row or 70 cal bike
100 single-unders
25 Hollow rocks
Option 3 Functional Fitness
4 Rounds for time of:
40 Cal row or 70 cal bike
50 single-unders
25 Hollow rocks
Post WOD:
KB calf smash
CFS Brief:
Come join the the CrossFit Synergistics Spartan Team!
Boston Sprint – Saturday, May 11th 2019
Charlton, MA
2:00 pm 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.
Click here for the 60% off Groupon
Email John with any questions john@cfsyn.com.
We will be having Spartan team training on Saturdays @11:30 am.
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in. You can simply log into Zen Planner and show them your latest membership fee on your phone.
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