In W.O.D

Synergy CrossFit – CrossFit


Metcon (Weight)

EMOM x 10

2 Hanging Power Cleans

1 Jerk

Work up to heavy complex. Record heaviest weight completed. Hang clean must be received in power position, above parallel, above full squat.

Metcon (Time)

Complete for time:

10 Clean and Jerk

12 Cal Bike

8 Clean and Jerk

14 Cal Bike

6 Clean and Jerk

16 Cal Bike

4 Clean and Jerk

18 Cal Bike

2 Clean and Jerk

20 Cal Bike

Rx: Use 75% of highest weight achieved above.

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