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Synergy Fitness – CrossFit


Weighted Pull Up (7×3; 7 sets of 3 reps)


Palms facing in

For these you will face the palms toward you. This will focus on more of a bicep and mid back pull – less lat.

Make sure you start from a dead hang and pull the chin all of the way over.

If you cannot add weight – just practice strict. You can even sub a jump and slow lower if necessary.

Metcon (Time)

For Total Time

4 Rounds

15 Wall Balls 20lb/14/10

10 Burpee Box Jumps 24″/20/16

35 Double Unders

Rest 1 Min

RX Plus: 30lb/20lb WB & 50 DU

Score is total time including rest.

Goal: finish under 16 mins
For the wall balls – choose a weight that you think you might be able to do all 15 reps in a row every time

As always, the squat should be all the way down-butt below the knee at the bottom and use your hips to get the ball to the target.

For the burpee box jumps you will be facing the box. We want you to try to jump up, unless there is an injury situation – even if that means you use a lower box. You may jump or step down. Goal here is to not let the heart rate sky rocket out of control but find a steady pace.

For the double unders you may sub 70 singles, but what we really prefer is a hop over a DB or cone

As always, you may also sub a lower number of double unders if you can do some – but they are still new for you. And of course make sure if you choose a sub that you spend some time practicing them either before or after the workout!

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