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Synergy Fitness – CrossFit


Metcon (Time)

3 Rounds:

25 Wallball (P:20# / A:14# / H:10#)

20 KBS (P:53# / A:35# / H:26#)

15 Pull-ups

10 Back Squats (P:185# / A:115# / H:85#)
Scale the pull-ups as necessary… Band, jumping or ring rows. If you do ring rows, they should be at an angle that is tough and that force you to split up the reps.

For the back squats, you must take the bar from the ground so pick a weight that you can power clean and get over your head.

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