Mayhem Affiliate 09/24/2022

Forge Fitness – WOD

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Metcon (5 Rounds for reps)

Teams of 2

5 sets:

3:00 Amrap

15 Synchro Wall Ball Sit Ups (20/14)

12 Synchro Box Jumps (24/20)

Max Power Snatch (155/105)

-rest 3:00 between sets-

Target number of reps each set: 15-20 total reps


Metcon (No Measure)

1 min foot smash w/ lacrosse ball (each side)

1 min Couch Stretch (each side)

1 min Trap Smash (each side)
[Couch Stretch](

[Foot Smash](

[Trap Smash](