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171109

Synergy Fitness – CrossFit

WOD

It’s your choice today!

PICK ONE…

If you feel like getting in some “cardio” pick workout 1.

If you feel like you need some more barbell conditioning pick workout 2.

1: Metcon (4 Rounds for time)

Run 200 Meters

Jog 200 Meters

Run 400 Meters… FAST



Rest 2 Min between rounds



Goal: Same time for all 4 rounds.
The goal here is to learn pacing, but also to push at the end of the 400s.



Do not come out too hot.



The jog pace should be a JOG that is definitely noticeably slower than the run pace.



If you can’t run, you can row…

250m moderate

250 slow

500 fast

4 Rounds.

2: Metcon (Time)

5 Rounds

12 Burpees

9 Deadlifts 135lbs/95/75

6 Hang Squat Cleans 135lbs/95/75



Rest 1 Min between rounds

Score is total time including rest.

Rx Plus: 155+/105
Choose a weight that will allow you to only have to break 1-2 times MAX during all of the deadlifts and hang squat cleans.

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