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Synergy Fitness – CrossFit


Back Squat (5-5-5-10-20)

Score entered 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 weight 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.

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Goal Time – Around 10 Min or less!

If you ran yesterday and you want to change it up – you may sub 200 Double Unders or 4 Min of Doubles.

For the thrusters the weight is intended to be super light.

Fast times for this workout are 6 min or less!!

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