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Synergy Fitness – CrossFit


Shoulder Press (5 x 5)

Take 2-3 sets to build to a challenging weight… approximately 85-90% of your 1rm THEN do 5 sets of 5 reps with that weight.

For this there will be no assistance from the legs or hips.

Metcon (AMRAP – Rounds and Reps)

3 Rounds

Each round is a 4 Min AMRAP

10 Back Rack Lunges (95lb/65/45)

10 Push Press (same)

20 Double Unders (40 singles)

Rest 2 Min Between Rounds

Score is total number of completed rounds plus any additional reps. At the beginning of each 4 Min AMRAP you start over completely.
Goal: 3 rounds + per amrap

You should pick a weight that you will be able to do the sets of 10 lunges without really having to put the bar down or take a big break before going into the push press… at least at first.

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