Taking home the hardware from the Carnival of Fitness Competition:
Elizabeth and Dawn 1st place Masters women.
Alex and Bryan 1st place intermediate men.
John & Brian 2nd place masters men.

Warm-Up
Coach’s choice

WOD prep
Skil:
Rope climb

WOD
Wild-E. Cyote
EMOM 24
5 Power snatches (115,75)
10 Ten meter shuttle runs
2 rope climbs

Option 2:
EMOM 24
5 Power snatches (95,65)
10 Ten meter shuttle runs
1 rope climbs

Option 3:
EMOM 24
5 Hang Power snatches (75,50)
8 Ten meter shuttle runs
3 rope pulls
*Scale load as needed

Endurance & Stamina
5K bike then 2k row. 

CFS Brief:
May 7th – May 27th: Memorial Day Partner Nutrition Challenge. 

*Spartan Race Saturday May 12th 2:30pm heat.  Here is the link to sign up. The team name is CrossFit Synergistics and the race password to sign in is “race2018”.  Use any of these codes for a discount. “racenow10 or “spartan30” or athlinks2018.  https:/www.spartan.com/en/race/detail/3350/overview

Kettlebell Kitchen is an easy & convenient way to clean up your nutrition and reap all the benefits that come from clean eating.  KBK offers a variety of meal plans for things like Sport Performance, Fat Loss, Pure Paleo, Muscle Gain and more! The order cutoffs are:
Wednesday evening by midnight for Sunday delivery
Saturday evening by midnight for Wednesday delivery
(deliveries will be made late at night so plan on pick up for Monday and Thursday)