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
7 Hang Power Snatch (P: 95lb / A:65lb / H: 45lb)
10 Alternating DB Snatch* (P: 50lb / A:30lb / H:20lb)
RX+ 115lb/85lb Barbell
*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.