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Synergy Fitness – CrossFit

Mobility

Warm-up

Strength

Power Clean (5×3; 5 sets of 3 reps )

same weight or more than Monday, approximately 90 – 95% of 1RM

Ring Dips (5×5; 5 sets of 5 reps)

scale to the same challenge for each set

Metcon

Metcon (Time)

3 rounds

12 deadlifts (Performance: 185lb / Athletic: 125lb* / Health: 85lb)

24 wall ball (Performance: 20lb/10ft, Athletic:14lb/9ft*, Health: 10lb/8ft)

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:

5 – 9 min, about 2 min per round.

Scale Up:

225/155lb Deadlift

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

5 mins

12 Box jump overs

8 Toes 2 Bar

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