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171127

Synergy Fitness – CrossFit

Metcon

A: Metcon (Time)

4 Rounds

5 High Box Jumps (P:30″ / A:24″ / H:20″)

7 Strict Pull Ups

9 Back Squats *(155/95/75)

-Rest 1:00 between rounds)

Scale UP: 185lb/115

*Must be taken from the floor, so choose a weight that you can power clean and get over your head into a back rack position
REST 5 MINS THEN GO TO PART B

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 7 MINS

200m run

15 t-2-b

10 alternating DB Snatches (50lb/35/20)

Scale Up:

70lb/50lbs

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