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Synergy Fitness – CrossFit

Barbells for Boobs October Challenge – Week 1

Mobility

Warm-up

Skill Warm Up

Power Clean & Jerk Primer

0:00 – 3 C&J @ 35-40% + 2 burpees

1:30 – 3 C&J @ 45-50% + 2 burpees

3:30 – 3 C&J @ 55-60% + 4 burpees

5:30 – 3 C&J @ 65% + 4 burpees

Metcon

Metcon (Weight)

E2MOM 20 minutes (every 2 mins on the min for 20 mins)

3 Clean & Jerks + 8 over-the-bar burpees.

Your score is the total number of pounds you successfully lift. (multiply the weight you use, by the total number of reps, 30)
The weight you put on the bar is totally up to you, but be careful those burpees will catch up to you quick.

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The numbers in this workout represent a couple of things.

The reason we’re lifting every 2 minutes is because, on average, every 2 minutes a woman is diagnosed with breast cancer.

The 8 represents every $80 raised gives ONE more person the RIGHT to Know if they’re living with breast cancer.

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