Coach’s choice

WOD prep
Bench press
Work to a heavy set of 5

“Front to Back”
3 Rounds, Not for Time:
10 Strict Toes to Bar or v up toe touches
20 Romanian Deadlifts (45,35)
30 hollow rocks
40 Banded Good Mornings

Cash out::
Group 1 mile easy run..

Post WOD
10 minutes of mobility you choose.

CFS Brief:
Whole Life Challenge Starts January 20th.  There is still time to join in!
Click here for a Player Quick Start Guide.
Click here to register for the Whole Life Challenge.  After you register you will see an orange box on your profile page that says join or create a team.  Click on that and search CrossFit Synergistics and join our team!  

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

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 team page or start a personal donation page of your own.