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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)

AMRAP 8mins

7 Back Squats* (P:185 / A:135 / H:85)

10 Strict Pull ups

*No Racks

Rx+ 205+/155+
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)

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