Warm-Up:
Coach’s choice
WOD prep:
Prep and practice the movements.
WOD:
G.O.T. (30 minute cap.)
Option 1:
4 Rounds for Time
500 m row
1 Rope Climb (15 ft)
20 Dumbbell Snatches (50,35) (alternating)
15 Pull-Ups
Option 2:
4 Rounds for time
500 m row
1 Rope Climb (15 ft)
20 Dumbbell Snatches (40,25) (alternating)
15 Pull-Ups
Option 3:
3 Rounds for time
500 m row
3 Rope pulls Lying to standing
20 Dumbbell Snatches (30,20) (alternating)
15 Ring rows or box bar assisted pull-ups.
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
2:00pm 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.
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 will have the following classes on Marathon Monday, 4/15/19
5:30am CrossFit Adults
6:30am CrossFit Adults
4:30pm CrossFit Kids ages 8-11
5:30pm CrossFit Kids ages 12+
4:30pm CrossFit Adults
5:30pm CrossFit Adults
G.O.T: 24:34 | 30# Snatch
Today I listened to the little voice that said “just because you CAN move a certain weight, does not mean you HAVE to all the time”, so I went with 30# DB and tried to focus on moving that weight smoothly. A fun little workout with nowhere to hide, except for maybe at the top of the rope 😬 Always fun to have Matt on a Rower next to me, though I did get to see both him and JD totally miss grabbing the rope on their initial approach 🙄 Thanks Frozen for a great workout!!