Synergy Fitness – CrossFit/Trim Combo
Skill Warm Up
Spend some time on handstands & HS push-up progressions.
4-5 rounds* (22 min Cap)
8 Hang Power Cleans 155/95*
1 minute rest
Scaling Guide: 12 – 20 minutes.
HPC: 8 DL + 8 Heavy Russian KBS
HSPU: feet on box, no less than 24″, or 8 db strict presses- Heavy)
DU: 75 singles or 30 DU attempts
Pick a weight you can do unbroken on the first set (but not necessarily on the rest).
The HSPU are kipping, but only do them if you can do 3+ unbroken (don’t break your neck!).
If you do the 4 rounds and you finish in 14 minutes or less, you should consider doing the 5th.
OPTIONAL CASH OUT
800m Run (Time)
Max Effort 800m Run