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Synergy Fitness – CrossFit


Metcon (Time)

4 Rounds

10 Deadlift (185/125/95)

Run 200m

10 Deadlift (Same)

Rest 2 mins

Scale Up

DL 225/155lb
The goal is to choose a weight that will allow you to do both sets of deadlifts unbroken – but not easily. You should pick a weight that you THINK you can do all sets unbroken but aren’t 100% sure.

Go HARD – transition fast – and recover during the 2 min rest!


3-4 Rounds (allow 10-15 mins for this)

A1. 8-12 Pull Ups with Slow Negative

(may sub jump up with slow lower for some or all)

A2. 8-12 Barbell Bicep Curls

(should not be able to do more than 12)

A3. 8-12 Upright Row

(should not be able to do more than 12)

Rest 60-90 seconds after upright rows

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