Call Us: (941) 953-1798

16/1116

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

Push Press (5RM in 6 sets or fewer.)

Metcon

Metcon (Time)

11 – 9 – 7

Deadlift (P: 275 / A: 185 / H: 135)

22 – 18 – 14

DB Shoulder 2 OH (P: 50 / A: 35 / H: 20)

Scaling Guide: 6 – 10mins

Scale Up:

DL 315lb / 205lbs

DB PP 70lb / 45lb

Leave a Reply

*

captcha

Please enter the CAPTCHA text