Synergy Fitness – CrossFit
Warm Up & Activation
20/15 Cal Row
20 Shoulder Press, (P:95 / A:65 / H:45)
25/20 Cal Row
25 Push Press, (P:115 / A:80 / H:60)
30/25 Cal Row
30 Push Jerk (P:135 / A:95 / H:75)
Scaling Guide: 8 – 16mins
Use one barbell and no rack, unless necessary.
No hip drive on the shoulder press.
No re-dipping to receive the bar on the push press. Post times to comments. Scale as needed.