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Synergy CrossFit – CrossFit

Strength

Movement Review: The Jerk

Split Jerk (20:00 to find 3RM)

*Taken from the rack or blocks. Must be 3 consecutive unbroken reps. Push Jerk is also acceptable but not necessarily advised.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP – Until Caught By Clock

0:00-3:00

2 Wall Walks

5 Deadlifts (185/125)

10 Box Jumps

3:00-6:00

3 Wall Walks

10 Deadlifts (185/125)

15 Box Jumps

6:00-9:00

4 Wall Walks

15 Deadlifts

20 Box Jumps

etc…

Step-ups do not = RX but are a suitable scale

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