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Little Red Corvette

Synergy Fitness – CrossFit

Skill/Strength

Bench Press (Build to a challengeing 3RM in 10 mins)

Metcon

Metcon (AMRAP – Rounds and Reps)

“Little Red Corvette”

15 minute AMRAP (as many rounds as possible)

5 squat clean thrusters aka ‘cluster’ (Performance: 95lb / Athletic: 65lb* / Health: 35lb)

50 single unders

8 Ring push ups (*raise the height of rings if needed)

50 single unders

Scaling Guide: 5 – 9 rounds, about 2:15 per round.

Scale Up:

135/85lb bar

50 double unders

4 ring muscle ups
This one has a lot of rounds and a repeating movement so make sure you have a good counting strategy!

If you can’t have a whiteboard etc. nearby, alternate which direction you face each round so at least you’ll know if you ended on an even or an odd round.

The squat clean thrusters need to stand up all the way each rep on the clean (no squat curls).

The shoulders are going to get hammered on this one so use your legs to get that bar overhead and make sure you are being efficient on the rope.

Wide arms and tense shoulders will make them fade even faster so avoid that.

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