In W.O.D

Synergy CrossFit – CrossFit


Metcon (3 Rounds for weight)

Squat Cleans

EMOM x 5

6 reps

EMOM x 5

4 reps


2 reps

Increase load for each set of EMOMs. Record weights used each round, only if all reps completed.

Focus on speed getting under the bar, catching the bar low in the receiving position.


Metcon (Time)

30-20-10 reps for time:

KB Swings (70/44)

Toe to Bar

Calorie Bike

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