Synergy Fitness – CrossFit
Back Squat (6×3 back or box squat)
6 sets of 3 reps, same weight across, approximately 70-80% of max
Single Arm Shoulder Press – Half Kneeling (6 x 5; 6 sets of 5 reps)
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP
12 DB/KB Snatch; 6R/6L (Performance: 50llb / Athletic: 35lb* / Health: 20lb)
8 Box Jumps (Performance: 24″/ Athletic: 20’* / Health: 12″)
Double Unders (Performance*: 30, Athletic: 15 including attempts, Health: 75 single unders)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3-5 Rounds
Try and go unbroken on the DB/KB Snatches. You DO NOT have to alternate so work to get 6 on each side with little to no rest. This is a short AMRAP so if you waste too much time looking at the box and/or getting chalk you could end up disappointed with your intensity.
Remember to keep your arms at your sides and bounce off the toes on the double unders.
OPTIONAL CASH OUT
20s L sit (use rings, or parallettes)
20/15 Calorie row
*no score for this one. Use it however you like… as a extra conditioning or a cool down.