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Synergy Fitness – CrossFit


Warm Up & Activation


Metcon (Time)

20/15 Cals AB

20 Shoulder Press, (P:95 / A:65 / H:45)

25/20 Cals AB

25 Push Press, (P:115 / A:80 / H:60)

30/25 Cals AB

30 Push Jerk (P:135 / A:95 / H:75)

Scaling Guide: 8 – 16mins

*There will be an option to run instead of the AB
Use one barbell and no rack, unless necessary.

No hip drive on the shoulder press.

No re-dipping to receive the bar on the push press. Post times to comments. Scale as needed.

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