Synergy Fitness – CrossFit
Metcon (4 Rounds for time)
Every 5 Minutes for 4 Rounds;
20 Back Squats (135/95/65lb)
15 Kettle Bell Swings (53/35/26lb)
10 Hang Squat Cleans (135/95/65lb)
*you have 5 mins to complete 1 round as fast as possible, then you rest for the remaining time.
Goal would be to do the movements in as few sets as possible.
Choose a weight that allows you to get at least 90 seconds rest between rounds!
Scale appropriately! Don’t worry about the weight, but more in hitting the intention of the workout!