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171206

Synergy Fitness – CrossFit

Mobility

Foam Roll

Piriformis – 90sec each side

Stretching

Banded Hip flexor – 90 sec each side

Front Rack Stretch – 1 min

Strength

Clean and Jerk (Work up to a 1RM for the day)

Metcon

Metcon (Time)

For time:

15 Clean & Jerks (P:135lbs / A:95lbs / H:65lbs)

30/20 Calories, Assault Bike *

15 Clean & Jerks (P:135lbs / A:95lbs / H:65lbs)

*you can sub a 400m run if necessary.

Scaling Guide:

4-7 mins
To get the most out of this one you have to Go Hard & GO Fast…

NO PACING!!

OPTIONAL CASH OUT

Metcon (Time)

21-15-9

KBS

Burpees

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