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Synergy Fitness – CrossFit

Skill Warm Up

Hang Power Snatch

-spend 7-10 mins working technique with an empty barbell


Metcon (6 Rounds for time)

E3MOM x 6

Run 200m

7 Hang Power Snatch (P: 95lb / A:65lb / H: 45lb)


10 Alternating DB Snatch* (P: 50lb / A:30lb / H:20lb)

RX+ 115lb/85lb Barbell


60lb/40lb Dumbbell*

*DB must touch the ground before each rep

Scaling guide: 1:15 – 2mins per round

Score each round for time.
This is Every 3 Mins On the Min

Run fast & complete each round as fast as possible. Use the remaining time to rest/recover.

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