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161017

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Strength

Front Squat (6 x 3; 6 sets of 3 reps)

Work up to today’s “heavy 3”

Build each set, this might not be a PR so dont stress

Metcon

Metcon (AMRAP – Reps)

AMRAP 8 minutes

2-4-6-8-10-12…

DB/KB Snatch* (R arm)

DB/KB Snatch* (L arm)

Push ups

*(Performance 50lbs / Athletic 35lbs / Health 15lbs)

Score is total reps

Scaling Guide: 5 – 7 rounds

OPTIONAL CASH OUT

For quality

30-20-10

Hollow Rocks

10-20-30

Cal Row

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