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Synergy Fitness – CrossFit

WOD

A1: Bench Press (5 X 10-15 )

Chose a weight that you can get 10 but not more than 15.

If you don’t get at least 10 reps on the bench for any set – lower the weight for the next set.

A2: Push Ups (5 x Max Reps)

Go right into these after each set of bench press.



Make sure you are hitting full range of motion for both movements. Touch the chest and lockout fully!

Metcon (AMRAP – Reps)

AMRAP 12 mins

20 Overhead Alternating Lunges (45lb/35/25)

25 Wall Balls (20/14/10)

Rx+ Lunges 75lb/55lb
Lunge may be done with a barbell or a plate!

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