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Synergy Fitness – CrossFit


Snatch Complex (1 rep every 2 mins x 7 sets )

1 Hang Power Snatch + 1 Power Snatch + 1 Overhead Squat
Start with a moderate weight and add weight each set… if you can.

each set will start on the 2 min mark. be sure to have your weights by you before you start the first set.

Metcon (Calories)

5 rounds

2 mins Row or Assault Bike

Rest 1 min
This is all about pacing. Work to keep a consistent pace at a high effort… think 80-85%

You will enter the total number of calories for your score.

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