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180130

Synergy Fitness – CrossFit

WOD

Clean and Jerk (3, 3, 2, 2, 1, 1, 1)

Build up 90% of your 1rm and hit that for 3 sets of 1

3@ 70%

3@ 75%

2@80%

2@85%

1@90%

1@90%

1@90%

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 mins

30 Double Unders

15 Clean & Jerks 95/65/45lbs

8 Pull Ups
Scale…

60 singles or DB Hop Overs

Pull ups can be strict, kipping, jumping or ring rows.

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