In W.O.D

Synergy CrossFit – CrossFit


Snatch Grip Deadlift (5×3)

After warmup, hit 5 triples, building weight each time. Record heaviest weight. Focus on a slow, 5 second pull, starting in a steep vertical snatch position, using quads, keeping knees out and back extended. Finish at the end of the first pull (above the knee).


Metcon (AMRAP – Rounds)

AMRAP 12:00

250M Row

10 Push-ups

25 Mountain Climbers

Record only completed rounds.

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