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180108

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

10 mins of Power snatch and OHS technique

Put weight on the bar and build up to a heavyish set of 3 PS + 3 OHS

WOD

Metcon (Time)

For time:

10,9,8,7,6,5,4,3,2,1

Power Snatches

OHS

Bar Facing Burpees

95lb/65/45

Scaling Guide: 10-16mins
You will do 10 of each movement , then 9, then 8 etc… all the way down to 1

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