Durability
Prone Plank + Alternating Hand Contacts
1 min Work – 30 sec rest – 1 min Work
Skill/Strength
Build up to WOD weight on the Clean
WOD
1 Round For Time
30 Box Jump Overs (24/20)
16 Cleans (185/115)
40 Wall Ball (20/15)
4 Rope Climbs
40 Wall Ball
16 Cleans
30 Box Jump Overs
Congratulations to everyone who competed at the Catalyst Games this weekend!!! Thank you to all the CFS members who came to cheer on our teams and that you to all the competitors who stayed late to watch Team CFS finish second overall. Next year CrossFit Syracuse A-Team is moving up from Silver to Gold!!!