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Synergy Fitness – CrossFit


Hang Squat Clean + Squat Clean & Jerk (10 rounds; 1 round every 90 sec)

Build each round.

The goal is to find heaviest possible weight for the complex.

Must be unbroken.

For each clean focus on the sequence – hips, shoulders, pull under.

The jerk may be a Push or a Split jerk… it’s up to you.


Metcon (Calories)

With a partner complete

12 alternating rounds of

40sec Assault Bike / 20 rest

Alternate rounds for total calories.
Each partner will complete 6 rounds of work.

The goal is to go hard (think 90-95%) and recover quickly to maximize your effort.

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