Synergy Fitness – CrossFit
Bench Press (5RM)
Build to a 5rm in 10mins
Bench Press (max reps at 80% of 5RM)
KBS (P:70lb / A:53lb / H:35lb)
*These can be strict or kipping.
May use 1 abmat…. Scale to a box no, lower than 24″ or use heavy DB Push Press
**These can be jumping or ring rows if needed. No Bands