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Synergy Fitness – CrossFit

Mobility

Glutes & Shoulders

Warm Up & Activation

General Warmup – Coach’s Choice

Skill warm up:

T2B

Power Cleans

Pistols

WOD

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Toes-to-bar

Hang Power Clean & Jerk 95/65

Pistols

*Scale as needed

-T2B: knees to elbow, knee raises, v-ups

-Pistols: 1 leg squats to a box & stand up
The hang power clean & jerk does not need to be a jerk, a push press is acceptable.

On the pistols alternate legs each rep.

The number listed is the total, not the number per leg.

For example in the round of 21 you do 21 total, not 21 per leg.

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