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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

10 Burpees
Simple and effective!

Score is total number of burpees completed.

Find a pace you can hold for the entire 13 mins

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