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Synergy Fitness – CrossFit

CrossFit OPEN STYLE WOD

WOD

WITH A 20min RUNNING CLOCK…

A: 2 Deadlifts + 2 Hang Cleans + 2 Cleans (Build to a max load in 9 mins )

2 reps of each
*Hang clean and clean can be power or full squat cleans.

Athlete must not drop or let go of the bar at anytime during complex.

REST ONLY 3 MINS BEFORE STARTING PART B.

B: Metcon (AMRAP – Reps)

Complete as many reps as possible in 8 minutes of:


3 Burpees Over The Bar


3 cleans*


6 Burpees OTB

3 cleans


9 Burpees OTB


3 cleans


12 Burpees OTB


6 cleans


15 Burpees OTB

6 cleans


18 Burpees OTB


6 cleans


21 Burpees OTB

9 cleans

24 Burpees OTB

9 Cleans

27 Burpees OTB

9 Cleans


Etc., adding 3 reps to the burpees OTB each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.


Women clean 125 lb.

Scaled weights – M:155-115lb / W: 105-75lb
*the clean can be power or full squat cleans,

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