Synergy Fitness – CrossFit
Bench Press (5-5-5-10-20)
Score is heaviest set of 5.
Use your warm up and then 3 heavy sets to get to a heavy set of 5.
Then you will lower the weight to something that you feel will be challenging but you can do for 10. Try around 85% of what you did for you heavy set of 5.
After that you will lower the weigth and do what you think you can do for a set of 20! Keep in mind the fatigue from other sets. You could try 65-70% of the heaviest set of 5.
Metcon (AMRAP – Reps)
AMRAP 13 mins
200m Run OR 250m Row
Simple and effective!
Score is total number of burpees completed.
Find a pace you can hold for the entire 13 mins