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Synergy Fitness – CrossFit


Metcon (Time)

9 Rounds for Time

15 Box Jumps (24/20/16″)

12 DB Push Press (40lb/25lb/15lb)

9 Toes to Bar

*25min Time Cap
Goal Time: 25 Min or less!

So this was an Open workout for CrossFit back in 2012 – except then it was an 18 min AMRAP.

To pick your weight and your box:

For the box: choose something you are comfortable jumping on – even if that’s only 10 inches! The only reason to not jump is for injury or recovery type reasons.

For the Push Press: choose a weight that you will attempt to do all 12 reps each time – at least for the first 4-5 rounds.

On the box jump you may choose to jump up, and rebound at the bottom. You may jump up and step down. You may step up and step down if necessary.

You may sub knees up, v – ups, or even regular sit ups if necessary to try to keep your total time under 25 min!

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