Bryan

Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
Peaky Blinders
(40 minute cap)
For Time
1 mile Run
Then, 4 rounds of:
3 Rope Climbs
18 Thrusters (95,65)
12 Burpees over the bar
1 mile Run
*Wear a Weight Vest if you have one.

Option 2 performance:
1 mile Run
Then, 4 rounds of:
3 Rope Climbs
18 Thrusters (75,50)
12 Burpees over the bar
1 mile Run

Option 3 fitness:
1 mile Run
Then, 4 rounds of:
3 Rope Pulls ground to standing
10 Thrusters (45,35)
8 Burpees over the bar
1 mile Run

Post WOD:
Foam roll for 5 minutes

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.  

Register here for the race

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.