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170131

Synergy Fitness – CrossFit

WOD

Bench Press (5RM)

Build to a 5rm in 10mins

Bench Press (max reps at 80% of 5RM)

Metcon (Time)

21-15-9

KBS (P:70lb / A:53lb / H:35lb)

HSPU*

Pull Ups**

*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

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