Synergy Fitness – CrossFit
Power Clean (1-1-1-1-1-1-1 )
7 sets of 1 rep at ‘strong effort’, adjusting load each set
Hollow Rocks (10-20 hollow rocks between each set)
20 American Kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)
15 American Kettlebell swings
10 American Kettlebell swings
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 4 – 8 minutes.
Scale Up: 70/53lb kb.
Scale up option of 70/53* if KB swings are a movement you excel at or if you think you will do the Rx weight unbroken.
If KB swings are a struggle for you, pick up KB as soon as you get in from the run and get a set in before you take a quick rest. Keep the back flat on the top of the swing as well as the bottom (the core should be locked the entire time).
OPTIONAL CASH OUT
100m db/kb farmer carry