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Synergy Fitness – CrossFit


Bent Over Row (5 x 7; 5 sets of 7 reps)

Use a Barbell & shoot for 40% of your 1RM deadlift… for at least 3 of the 5 sets.

YES 40% of your 1RM DL

ie… if you have a 200lb DL, 40% of that is 80lbs

Metcon (Time)

4 Rounds

200m Run

15 Back Squats (155/95/65)

Scale Up:

Back Squats 175lb+/115lb+

Goal is 15 mins or less
The squats should be tough but doable. Somewhere in the range of 50% of your 1RM and causes you to pause every 5-6 reps when you get into rounds 3 & 4.

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