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161019

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Skill/Strength

Snatch Complex (every 1:15 x 12 sets )

1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat
0:00

1:15

2:30

3:45

5:00

6:15

8:30

9:45

11:00

12:15

13:30

14:45

Single Arm DB Bench Press (4-5 x 10; 4 to 5 sets x 10 reps)

Barbell Row (4 x 10; 4-5 sets of 10 reps)

Use 115-145lb/ 75 – 85lbs.. ish)

OPTIONAL CASH OUT

Metcon (Time)

21-15-9

Box Jumps (24″/ 20″ / 16″)

DB Push Press (50/35/20lbs)

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