Greg

Warm-Up:

Perform each movement for 10 reps:Jumping Jacks, Push-ups, Flap Jacks, Groiners, Air Squats, Frog Jumps, Sit-ups, Burpees

WOD prep:
Prep the Dumbbell snatch to WOD weight
Skill: Rope climb and rowing drills.

WOD:
Mr Peebles
For time:
500m row
30 Dumbbell snatches (50,35)
3 Rope Climbs, 15 ft.
500m row
24 Dumbbell snatches (50,35)
2 Rope Climbs, 15 ft.
500m row
18 Dumbbell snatches (50,35)
1 Rope Climb, 15 ft.

Option 2:
500m row
30 Dumbbell snatches (40,25)
3 Rope Climbs 15 ft.
500m row
24 Dumbbell snatches (40,25)
2 Rope Climbs 15 ft.
500m row
18 Dumbbell snatches (40,25)
1 Rope Climb, 15 ft.

Option 3:
500m row
15 Clean & Jerks (95,65)
30 Dumbbell snatches (50,35)
500m row
24 Dumbbell snatches (50,35)
6 Rope pulls ground to standing
500m row
18 Dumbbell snatches (50,35)
3 Rope pulls ground to standing

Post WOD:
Foam roll thoracic spine.

CFS Brief:
The 2019 CrossFit Open are here.  We’ll do the Opens workouts in classes and as an option on Mondays.  
*CFS members are invited to receive 50% off anything at the Reebok Flagship store at their headquarters in Boston from 2/5/19 – 3/31/19.
You must show proof of membership to get in.  You can simply log into Zen Planner and show them your latest membership fee on your phone.

Come join the the CrossFit Synergistics Spartan Team!

Boston Sprint – Saturday, May 11th 2019

Charlton, MA

2:00 pm 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.