Synergy Fitness – CrossFit
CrossFit OPEN STYLE WOD
WITH A 20min RUNNING CLOCK…
A: 2 Deadlifts + 2 Hang Cleans + 2 Cleans (Build to a max load in 9 mins )
2 reps of each
*Hang clean and clean can be power or full squat cleans.
Athlete must not drop or let go of the bar at anytime during complex.
REST ONLY 3 MINS BEFORE STARTING PART B.
B: Metcon (AMRAP – Reps)
Complete as many reps as possible in 8 minutes of:
3 Burpees Over The Bar
6 Burpees OTB
9 Burpees OTB
12 Burpees OTB
15 Burpees OTB
18 Burpees OTB
21 Burpees OTB
24 Burpees OTB
27 Burpees OTB
Etc., adding 3 reps to the burpees OTB each round, and 3 reps to the clean every 3 rounds.
Men clean 185 lb.
Women clean 125 lb.
Scaled weights – M:155-115lb / W: 105-75lb
*the clean can be power or full squat cleans,