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Synergy Fitness – CrossFit

Skill Warm Up

Clean & Jerks: take 10 mins to build up to a moderate to heavy touch and go 2 reps for the day… this should definitely be heavier than what you will use during the metcon.

WOD

Metcon (Time)

5 Rounds for time of:

20/15 Cal Row

15 Toes 2 bar

10 Burpees

5 clean & jerks (P:135 / A:95 / H: 55)

RX+ 155lb+/105+

Scaling Guide: 18-20 mins

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