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CF 04/01/2015

Synergy Fitness – CrossFit

Weightlifting

A: 1 clean pull + Hang Power Clean + Power Clean (Every :90sec for 15 minutes)

use 70% -75% of perceived 1rm, focus on speed

Metcon

1: Metcon (Time)

3 rounds

200m run

30 Hollow Rocks

1:00 pillar hold
rest 2 mins before moving on to metcon #2

2: Metcon (Time)

3 rounds

20/15 Calorie Row

12 T2B

6 Power Cleans (135/85)

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