Synergy Fitness – CrossFit
Odd: AMRAP Double unders in 40 seconds
Even: 5 Heavy Shoulder to Overhead* – You can build over the 5 sets
*this can be strict press, push press or push jerk and you may use a rack if needed.
20/15 Cal Row
10 Power Cleans (135/85/65)
Rest 1 Min
Score is total time including rest
RX Plus: 155lb +/105lb +
Each round is meant to be a sprint that is under 3 min.
Pick a weight for the power cleans that you think you will try to get unbroken but aren’t 100% sure you will be able to. Pick a weight that you know you won’t have to break more than once each time.
Make this workout the right weight for you.
As always – scale DOWN where necessary