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Synergy Fitness – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

For Max Rounds and Reps



AMRAP 4mins

8 Back Squats

8 Front Squats

8 Lateral Over Bar Burpees



Rest 2 Min



AMRAP 4

6 Back Squats

6 Front Squats

6 Lateral Over Bar Burpees



Rest 2 Min



AMRAP 4

4 Back Squats

4 Front Squats

4 Lateral Over Bar Burpees



Recommended loads

115-95lbs/75-65lbs/55-35lb
Transition from movement to movement on this one will be critical for the best scores.

The rack isn’t necessary here. Bar starts on the ground!

Make sure for the squats that you reach the butt back and down and get your butt below your knees! Stand all the way up at the top!

On those front squats, make sure you have that loose fingertip grip with the bar on your shoulders and elbows HIGH!

FIGHT the urge to put the bar down between squats! Use a weight that you can power through both the back squat and the front squat each time!

2 foot take of for the over bar lateral burpees!

Score is total completed rounds plus additional reps added together at the end.

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