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Synergy Fitness – CrossFit


Bench Press (10 – 10 – 5 – 5 – 3 – 3 – 1 – 3 – 5 – 10)

Score is your single but list all other lifts in comments.

On the way down from 10-1 the goal is to add weight each time!

On the way back up – you will subtract weight in a similar fashion. Basically treat the first sets of 10s and 5s almost as warm up sets.


Metcon (AMRAP – Reps)

In 8 mins Run 800m or Row 1000 (your choice)

then, with remaining time complete


9 Ring Rows*

6 Box Jump Overs (24″/20/16″)

*”Rx” is feet on a 12-16″ box and body parallel to the ground.
The “buy in” is the 800m run OR 1000m row it’s your choice today!!

As soon as you complete that you have the remainder of the 8mins to complete the AMRAP of ring rows & box jump overs.

Run/Row at a strong effort but not at your PR pace

During the AMRAP don’t be surprised if you need to break up the ring rows sooner than expected.

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