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CF 08/30/2015

Synergy Fitness – CrossFit

Weightlifting

HPS + SS (1+1; every :90sec for 10 sets)

Hang Power Snatch + Squat Snatch
Build to heavy complex over 10 sets, add weight every other round if possible

Metcon

Metcon (AMRAP – Reps)

4 sets:

10 KBS (70/53)

Max rep Push Ups (*unbroken)

150m row (SPRINT)

Rest as needed between sets

*Score is total push ups

**20 min time cap

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