Coach’s choice

WOD Prep:
Warm up the push press to heaviest load.

Teams of 2
50/35 Calorie Row, 50 Burpees over the bar, 50 Push presses (75,55)
40/30 Calorie Row, 50 Burpees over the bar, 50 Push presses (95,65)
30/20 Calorie Row, 30 Burpees over the bar, 30 Push presses (115,80)
20/14 Calorie Row, 20 Burpees over the bar, 20 Push presses (135,95)
10/7 Calorie Row, 10 Burpees over the bar, 10 Push presses (155,105)
*If you finish the 10 push presses before time is up start again at the 50/40 cal row

Option 2 load options:

Option 3 load options:

Post WOD
Foam roll posterior chain.

CFS Brief:
Perform a random act of kindness today!

Whole Life Challenge Starts January 20th
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!  The challenge is $29 for returning players (Make sure you click on the box that says you already have an account when registering) or $39 for new players.

CFS Holiday Party Saturday, December 16th at the SKY BOX 109 in Natick! 6:30pm to Midnight! 319 Speen St.

Fight For Air Climb CFS
 team fundraiser in Boston set for Saturday, February 3rd at One Boston Place. Details coming soon!