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Synergy Fitness – CrossFit

Mobility

Warm-up

Skill/Strength

Build to a challenging Squat clean + thruster in 10 mins

Metcon

Metcon (Time)

Complete

5 reps Barbell Complex* (Performance:105lbs / Athletic: 85lbs / Health: 55lbs)

15 Pull ups

4 BB Complex (135lbs / 95 / 65)

12 pull ups

3 BBC (155lbs / 105 / 75)

9 Pull ups

2 BBC (175lbs / 115 / 85)

6 Pull ups

1 BBC (185lbs / 125 / 95)

3 pull ups

*BB Complex is Squat clean into thruster + back squat + push jerk = 1 rep

Scaling Guide: 8 -12 mins

Scale Up:

BBC @ following weights

135lb/95lbs

165lb/115lbs

185lb/125lbs

205lb/135lbs

215lbs/140lbs

Chest 2 Bar Pullups
The natural tendency will be to go fast with the lighter weight in the beginning, avoid that. Keep a methodical pace so your heart race doesn’t increase too quickly. The weight will get heavy quickly and the better control you have of your breath the better you can concentrate on keeping great form.

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