Synergy Fitness – CrossFit
Back Squat (7×2; 7 sets of 2 reps )
Take 7 attempts to build up to a heavy double..
This doesn’t mean you need to necessarily try to PR – only if you are feeling it. Just go up to something heavy for the day.
Back Squat (1×20; 1 set of 20 )
You will use 50% of whatever the weight you worked up to before this. If you don’t make it to 20 – that’s ok…but the reps need to be unbroken.
Metcon (AMRAP – Reps)
AMRAP 8 Mins
50 Meter Farmer Carry
20 Alternating DB Snatch
Same weight for each movement: 50lb/30lb/20lb
Score is total snatches.
Go fast, go hard!