Synergy Fitness – CrossFit
Spend 8 minutes working up to a max effort weighted pull up.
*If unable to do strict Pull Ups: Complete 3-4 sets of 3-5 strict pull ups with the smallest band possible
Split Jerk (3-2-2-2-1-1-1-1)
adjust and increase weight with each set
Metcon (AMRAP – Rounds and Reps)
“Bad Moon Rising“
7 minute AMRAP
4 strict pull ups weighted with a dumbbell (Performance: 25lbs, Athletic*: 10lbs, Health: smallest band possible)
*Women’s “Performance” weights and reps (Rx)
4 – 8 rounds, about 1:10 per round.
Scale up: 45/20lbs
Don’t scale the weighted pull ups to be too light/easy otherwise this turns into just a burpee workout! Keep these strict pull ups strict.
If you can’t do strict pull-ups, do kipping or jumping pull ups with a 2 second eccentric phase (lowering)
OPTIONAL CASH OUT
3 Rounds NOT for time
20 suitcase lunge steps (1 DB, your choice)
40 double unders