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CF 06/17/2015

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Synergy Fitness – CrossFit

Weightlifting

A: HPS + PS + OHS (1 + 1 + 1 every 90 seconds for 15 mins )

Hang Power Snatch + Power Snatch + Overhead Squat
build every other set

Metcon

Metcon (AMRAP – Reps)

With a running clock

Mins 0-5: run 800m (rest remainder of time)

Mins 5-9: KB SDLHP (70/53#)

Mins 9-12: Russian KB swings (70/53#)

*points for 800m run

3 mins or less = 25

3:01 – 3:15 = 15

3:16 – 3:30 = 12

3:31 – 3:45 = 9

3:45 – 4:00 = 6

over 4 mins = 3

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