In W.O.D

Synergy CrossFit – CrossFit


Metcon (Weight)

8 Rounds. New round every 1:30

Complete the following complex. Add weight as necessary. Records heaviest weight performed unbroken.

2 Power Snatches

1 Hanging Power Snatch

1 Overhead squat

*Power receiving position means bar cannot be received below parallel in squat


Metcon (Time)

20-15-10-15-20 reps for time:

Push Press (95/65)

KB Swings (53/35)

Calorie Row

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