Durability
Plank Hold + Weight – 30 seconds x 3 sets
Skill/Strength
Warm Up
WOD
18 Min AMRAP
15 Handstand Push-Ups
15 Snatch (75/55)
30 Alternating Front Rack Reverse Lunges (75/55)
15 HSPU
15 Snatch (95/65) Rx+ 135/95
30 Lunges (95/65) Rx+ 135/95
15 HSPU
15 Snatch (135/95) Rx+ 155/105
30 Lunges (135/95) Rx+ 155/105
15 HSPU
AMRAP Snatch (155/105) Rx+ 185/120
Over the weekend we had a small army of very dedicated CFS members give their time and effort to beautify our gym. All the walls received a new coat of paint, all dry wall damage has been repaired and O YEAH, CROSSFIT SYRACUSE is UP IN LIGHTS BABY! From the bottom of our hearts Thank You.
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