Warm-Up:
Coach’s choice

WOD prep:
Pose Running drills
then 
Practice wall balls and burpees

WOD:
“Grease Lightning”
AMRAP 15:
Buy In: 800m run 
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap

Option 1: (20,14)(10′,9′)
Option 2: (14,10)(10′,9′)
Option 3: (10,8) (9′)

*If you are able to run the 800-m in sub 5 minutes complete the 800-m. If not scale the run to 600m

*If unable to run bike (70,50)

Run options:
1. 600-m

Group cash out:
Partner Tabata med ball sit-ups/plank hand holds
16 rounds 20 seconds on 10 seconds off
Round 1 Partner med ball sit-ups
Round 2 Partner plank hold. Both partners toes on the ball.
Round 3 Partner med ball sit-ups
Round 4 Partner plank hold. Both partners toes on the ball.
*Continue this pattern for 16 rounds

Post WOD:
Agile 8

CFS Brief:
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Early Registration $39 June 4 through June 26
– Regular Registration $49 Jun 27 through July 7
– Last Minute Registration $59 July 8 through July 23

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