081816

 In W.O.D

Synergy CrossFit – CrossFit

Metcon (AMRAP – Rounds)

EMOM x 12

Minutes 1-4

Clean and Jerk @70%

4 reps

Minutes 4-8

Clean and Jerk @80%

3 reps

Minutes 8-12

Clean and Jerk @90

2 reps

Score total completed rounds where you were able to fit lifts in within the minute. Take rest rounds if needed.

Metcon (Time)

Complete for time:

2 Rounds

450M Run

20 Toes to bar

15 Box Jumps (24/20)

10 Pistol Squats (per leg)

then…

50 abmat situps

Recent Posts