Call Us: (941) 953-1798

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Announcements

BARBELLS FOR BOOBS – Friday Nov. 18th 5pm – 7:30pmish…

Anyone who want’s to particiapte will do 1 of the 2 workouts… OR both if you’d like to!

1. GRACE – 30 Clean and Jerks for time
2. TBD – (NO BARBELLS)

Check out the FB Event and let us know if you are coming. Thanks!!
https://www.facebook.com/events/196790587396854/?active_tab=about

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Strength

Overhead Squat (2 – 10 – 2 – 10 -2)

Go as heavy as you safely can on each set

YES you should do take these from the rack

Metcon

Metcon (Time)

9-15-21 reps of

OHS (P: 95lbs / A: 65lbs / H: 45lbs)

Chest 2 Bar Pullups

Scaling Guide: 4-8mins

Scale Up: 115lbs/85lbs
*Do not use a rack unless it is absolutely necessary.

OPTIONAL CASH OUT

Metcon (Time)

2 rounds

200m run with med ball

10 burpees

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