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Synergy Fitness – CrossFit


Warm Up & Activation

Kipping Work

Snatch Progression


Metcon (Time)

For time:

7 Squat Snatch (P:155 / A:115 / H:75)

11 Chest 2 Bar Pull ups

11 Burpees

100 Double-unders

11 Burpees

11 Chest 2 Bar Pull ups

7 Squat Snatch 185/135 (P:155 / A:115 / H:75)

Scaling Guide: 10-16mins
The snatches are meant to be challenging… so use a weight that forces you to take a short break (5-10secs) between each rep.

Work to get through the pull ups, burpees & DU as quickly as possible.

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