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Synergy Fitness – CrossFit

WOD

A1: Deadlift (5 x 3; 5 sets of 3 reps )

This should be 5 sets of 3 heavy deadlifts…. Start at 80% of your 1RM and adjust up or down from there.

A2: Single Arm Shoulder Press – Half Kneeling (5 x 5; 5 sets of 5)

All sets of 5 reps should be at the same weight.

“Half kneeling” is 1 knee on the ground in a lunge position.

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 mins

12 Alternating DB Snatch (50lb/35/25)

9 Ring Rows

6 Box Jumps (24″/20″/16″)

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