Call Us: (941) 953-1798

170630

Synergy Fitness – CrossFit

WOD

INTENSITY DAY

Metcon (AMRAP – Reps)

For Max Total Reps!



5 Rounds

1 Min Power Snatch

1 Min Burpee Hop OVER

1 Min Rest



RX Men: 75#

RX Women: 55#



RX Plus Men: 95# +

RX Plus Women: 65# +



Hop Over Height: 15-20″
Pick a weight that will allow you to get at least 10 reps or so per round, but you shouldn’t be crushing more than 15 each time… so choose something that you feel will average you right in the middle.



For the burpee hop overs you will choose a height that is challenging but not sketchy.



You can use whatever you can find to completely jump over (box, bench, stack of weights etc…)



Recommended height is between 15-20″ roughly – and should definitely be higher than a normal bar.

Leave a Reply

*

captcha

Please enter the CAPTCHA text