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Synergy Fitness – CrossFit


Pec Minor Mash + Internal Rotation – 90 seconds each side

Couch Stretch – 90 sec each side


Run 400m or Row 500m


2 Rounds:

12 KBS

9 Scap Retractions (with bands)

7 Plank to Pillar press ups

3 spidermans each side


BB Warmup/PC Progression

5 Good Mornings

5 Elbow Rotations

5 Straight Leg DL

5 Jump & Shrug

5 Muscle Cleans

5 Hang Power Cleans


Power Clean (7×1; 7 sets of 1 rep)

same weight for each set.

approximately 80-85% of max

Ring Dips (7×3; 7 sets of 3 reps)

scale to the same challenge for each set


Metcon (AMRAP – Rounds and Reps)


7 minute AMRAP

7 hang power cleans (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

15 wall ball (Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)

15 Abmat sit ups

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:

3 – 6 rounds, about 1:45 per round.

Scale Up:

155/95lb cleans and GHD sit ups
Coaching Tips:

Select a load that allows you to do at least the first round unbroken (on the cleans).

Hook grip is going to be critical on this one, to save your grip, and some people may want to tape their thumbs.

If you struggle with the cleans, try and push the pace on the wall ball and the sit ups so you can break up the cleans more.


800m Run (Time)

Max Effort 800m Run

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