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Synergy Fitness – CrossFit


It’s your choice today!


If you feel like getting in some “cardio” pick workout 1.

If you feel like you need some more barbell conditioning pick workout 2.

1: Metcon (4 Rounds for time)

Run 200 Meters

Jog 200 Meters

Run 400 Meters… FAST

Rest 2 Min between rounds

Goal: Same time for all 4 rounds.
The goal here is to learn pacing, but also to push at the end of the 400s.

Do not come out too hot.

The jog pace should be a JOG that is definitely noticeably slower than the run pace.

If you can’t run, you can row…

250m moderate

250 slow

500 fast

4 Rounds.

2: Metcon (Time)

5 Rounds

12 Burpees

9 Deadlifts 135lbs/95/75

6 Hang Squat Cleans 135lbs/95/75

Rest 1 Min between rounds

Score is total time including rest.

Rx Plus: 155+/105
Choose a weight that will allow you to only have to break 1-2 times MAX during all of the deadlifts and hang squat cleans.

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