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170606

Synergy Fitness – CrossFit

WOD

Front Squat (5 x 3; 5 sets of 3 reps)

Rest as needed (at least 90 sec between sets).



If you know your 1 Rep Max Front Squat – the goal would be for all 5 sets to be at or above 80% of that.



Make sure the bar is resting on the shoulders with a loose fingertip grip and elbows high! Keep the chest up, but do not overextend the back.

Keep the midline tight!

Metcon

Metcon (AMRAP – Reps)

3 Rounds

Each Rounds is 3 mins

Run 200 Meters

Max Reps Burpee Pull Ups w/remaining time.

Rest 1 Min

ROW OR BIKE VERSION

3 Rounds

Each Round is 3 mins:

Row 25 Cal (Men) 20 Cal (Women)

OR

Bike 20 Cal (Men) 15 Cal (Women)

Max BPU in remaining time

Rest 1 Min
Score is Burpee Pull ups combined.



The goal here is intensity… Push the pace on the run so you have anywhere from 1:30-2:00 to complete AMRAP of burpee pull-ups each round.

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