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More Than A Feeling

Synergy Fitness – CrossFit




A1: Push Press (7 x 1: 7 sets of 1 rep)

Same weight across, approximately 95% of 1RM

A2: Split Squats (7 x 3; 7 sets of 3 reps)

Stationary Lunge – do all reps on 1 leg then switch


Metcon (AMRAP – Rounds and Reps)

“More Than a Feeling”

6 minute AMRAP

6 two hand dumbbell ground to overhead -one in each hand- (Performance: 45lbs, Athletic*: 25lbs, Novice: 15lbs)

Ring dips (Performance: 6 reps, Athletic*: 4 reps, Health: 6 push ups on your toes)

30 double unders (Health; 75 singles)

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: 3-7 rounds
Coaching Tips:

Keep good flat back discipline on the dumbbell ground to overhead! It is easy to let yourself slip and start rounding your back.

If you drop the weights from anywhere above your knee its a 5 burpee penalty. Practice kipping the ring dips before you start, those will be a big help on this one.


Metcon (No Measure)

2 rounds

1 min single arm overhead KB walking lunges

2 min row

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