Warm-Up:
Coach’s choice
WOD prep:
Warm-up the movements
WOD:
Iron Mike
5 rounds of
AMRAP 3
3 Thrusters (95,65)
5 Box jumps (24,20)
7 Pull-ups
* Rest 3 minutes between rounds.
Option 2:
5 rounds of
AMRAP 3
3 Thrusters (75,55)
5 Box jumps (24,20)
7 Pull-ups
* Rest 3 minutes between rounds.
Option 3:
5 rounds of
AMRAP 3
3 Thrusters (45,35)
5 Box jumps (20,12)
7 Ring rows or bar box assisted pull-ups
* Rest 3 minutes between rounds.
Post WOD:
Agile 8
CFS Brief:
Easter Sunday the Box will be closed.
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.
As the Ruler of the Seven Kingdoms, can Mike O’Neill name himself Athlete of the Month? 🤔
Fun workout with a good crew. Lots of laughs.
Kept it really light…65# thrusters.
3 rounds even for each segment 1-4. Got 3+3 in 5th segment.
Yes everybody is athlete of the month in the 7 kingdoms
Iron Mike: 15+17 Rx | 3+4 | 3+5 | 3 | 3+5 | 3+3
Great workout with a rep scheme that intellectually felt “doable”… then you realized you had to do thrusters again…A lot of fun with the 6:30 crew and Hanna kept us on our toes 😬
Iron Mike: 17 + 27 65# OMRX — That’s Old Man RX!
3+8 | 4+5 | 4 | 3+10 | 3+4 — Struggled on the pull ups in that last round!