Synergy Fitness – CrossFit
Squat Snatch (6×2; 6 sets of 2 reps)
same weight for all 6 sets.
approximately 70 – 80% max snatch
Single Arm Ring Row (6×5; 6 sets of 5 reps)
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP
With a partner – one person working at a time except on the farmer carries (both most run together, and can split the plates up if desired)
12 shoulder to overhead (Performance: 135lb / Athletic: 85lb* / Health: 45lb)
24 box step ups (Performance: 24” / Athletic*: 20” / Health: 12”)
100m bumper plate farmer carry (Performance: 45lb / Athletic: 25lb*/ Health: 25lb dumbbells), plates can be split up between partners if desired
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 5 rounds, about 2:30 per round.
step ups with 20/10lb dumbbells
Have a plan with your partner about when you will be breaking it up. Let each other play to your strengths.
OPTIONAL CASH OUT
15 wall ball
40 double unders