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Synergy Fitness – CrossFit


A.: Metcon (No Measure)

3 Sets

Not for Time

5-10 Wide Grip Strict Pull Ups

5-10 Moderate Grip Strict Pull Ups

5-10 Narrow Grip Pull Ups OR Chin Ups (Reverse Grip)

30ft “Death Crawl”

Scale the pull ups as needed… we would rather you use a band than doing “negatives” today

For the Death Crawl:

Men try 30-50 # DBs

Women try 10-25# DBs
We DO want you to get in all 3 grips – but scale the number if necessary. Even if you have to scale each one down to 4-5 that is totally fine.

You may take a short rest when changing your grip but after your last rep of “chin ups” go right to the crawl.

To be clear – its 3 rounds of all 3 pull up styles AND the crawl.

As always you may use band assistance for these as well.

B: Metcon (AMRAP – Reps)

4 Rounds:

2 min AMRAP of

8 Russian Twists (4 each side)

4 Weighted Sit Ups

Rest 1 min after each 2 min AMRAP

Guys use 20-30lb

Ladies use 10-20lbs
You can use a ball, dumbbell, kettle bell, or a plate.

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