Matt

Warm-Up
Coach’s choice

WOD prep

WOD
“Life Alert”(Courtesy of CFNE)
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95,65)

rest 4 minutes

AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115,80)

rest 4 minutes

AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135,95)

Option 2:
75,50
95,65
115,80

Option 3:
65,45
75,50
95,65

*Options for toes to bar:
Knees to 90 or ab-mat sit-ups.

Endurance & Stamina:
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout. 

CFS Brief:
*CBD Q & A With Melissa Gibson from Hemp & Humanity Tuesday, April 10th, 7:30pm to 9:00pm

*CFS is excited to announce our new partnership with Kettlebell Kitchen, a fresh meal delivery service.  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)

Go to www.kettlebellkitchen.com and click on LOGIN in the upper right corner. One the next screen on the right side click on Create an Account Here.  On the next screen when it asks for your zip code enter CFS’s zip code which is 01721.  This is your delivery location.  You will be asked if you want home or gym delivery but keep in mind there is an extra fee to have the meals delivered to your home as they come via FedEx.  When asked what gym, start typing CrossFit Synergistics and our gym will pop up.

*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