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.
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.