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
15 Back Squats (155/95/65)
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.