Synergy Fitness – CrossFit
Back Squat (2-2-2-2-2-2-2)
take 7 sets to Build up to a heavy double.
Metcon (AMRAP – Rounds and Reps)
7 Back Squats* (P:185 / A:135 / H:85)
10 Strict Pull ups
You’ll have to pick a weight that you can power clean and get over your head into the back rack position.
To get the bar over your head; from the front rack position you dip & drive (like you would for a push press but do not fully extend your arms) just enough so the bar clears your head then lower it on to your traps (where your back & shoulders meet)