Warm-Up:
Coach’s choice

WOD prep:
Prep the movements

WOD:
For Time:
Stars & Stripes for time
Teams of 3 or 4. Split the work as you wish. One person works while the others rest. Complete the movements in the order written.
60 Clean and Jerks (135,95)
1776-m row
100 Ab-mat sit-ups
243 Calorie bike (Age of our country)
100 Ab-mat sit-ups
17 100-m sandbag runs around the parking lot (50,35)
76 Box jumps (20″)
60 Clean and Jerks (135,95)

*Scale load as needed for the Clean and jerk and sandbag run. You should feel comfortable cycling 5 reps on the clean and jerk.
*1 bike and rower per team.

Post WOD:
Team mobility Lax balls and foam rollers.

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

4th of July schedule: 1 class at 8:00 am