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161014

Synergy Fitness – CrossFit

Mobility

Warm-up

Skill/Strength

Every 90sec x 6 sets

2 Deadlifts + 1 Hang Squat Clean + 2 Thrusters

*build to a challenging load

Metcon

Metcon (Time)

Complete

6 Squat Clean Thrusters (performance 155lb/ athletic 95lb / Health 75lb)

12 Pull ups

8 SCT (performance 135lb / athletic 85lbs / health 65lbs)

10 Pull ups

10 SCT (perfomrance 115lbs / athletic 75lbs / health 55lbs)

8 Pull Ups

12 SCT (performance 95lbs / athletic 65lbs / health 45lbs)

6 Pull ups

OPTIONAL CASH OUT

Metcon (Time)

20 Burpees

400m med ball run (20lbs / 14lbs / 10lbs)

10 burpees

200m medbal run

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