Warm-Up:
400m Indian medball run

WOD prep:
10 minutes to find a max height box jump. (use the new soft boxes)

WOD:
Bed Spins
For time
800 m run
then
21-15-9
Wall balls (20,14)
Double KB dead lifts (70,53)
then 800 m run

Post WOD:
Banded hamstring stretch

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.  

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.

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