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Synergy Fitness – CrossFit

WOD

Bench Press (15, 10, 8, 6, 6, 6)

Use the set of 15 & 10 as warm ups.

The sets of 8 , 6, 6, 6 should be challenging enough that you come close to failure for each set.

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 minutes of:

20 Double Unders (50 singles)

8 Ring Rows

4 Burpees

8 Knees-to-elbows

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