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Synergy Fitness – CrossFit

WOD

Back Squat (9 – 6 – 3 – 3 – 3 – 9)

Score is heaviest set of 3. Record each set in the notes.



Your first set of 9 should be 60-65% of your 1RM.

The goal here is to go heavier each set until the final set of 3… then go back to a set of 9 that is HEAVIER than the first set.



Rest 2-3 mins between sets… You have 18 mins to complete all 6 sets

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 mins

10 Burpees

15 American KBS ( 53lbs/35lbs/26lbs)

20 abmat sit ups

Scaling Guide: 5-7 rounds, about 1:30 per round.

Rx+ 70lb/53b KBS

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