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Synergy Fitness – CrossFit


Strict Pull Ups (3 x max reps)

Scale as needed…

Use a band that will allow you to get a minimum of 5 pull ups.

Another option is to do jumping pullups with slow negatives… if you choose this option be sure to get at least 5 reps each set.

Metcon (Time)

4 Rounds for Combined Time

Every 5 Min – complete 1 Round as fast as possible

8 Unbroken Hang Power Cleans

Run 200 Meters

8 Unbroken Hang Power Cleans

Rest remainder of 5 Min

Weight for HPC 115/85/65lb

RX+ 135/95lb

Score is total combined time for all 4 rounds…. not including rest time.
Choose a weight that you know you will be able to do unbroken – but will be hard.

We are looking for less than 2:15 per round.

Each round should be viewed as a sprint so go ALL OUT each time. Run HARD.

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