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Synergy Fitness – CrossFit


Bent Over Row (15, 10, 8, 8, 6, 6, )

Using a barbell, start with a light weight for 15 reps, then continue to add weight for the next 5 sets

Metcon (AMRAP – Reps)

(AMRAP – Reps)

7 Rounds:

AMRAP in 90 Seconds

30 Double Unders

Max Reps Push Press with remaining time:


Rest 30 Seconds after each round.

RX +

45 Double Unders Push Press 115lb/75


Hand Stand Push Ups
Each Round is 90 sec AMRAP then you rest

90 Seconds ON

30 Seconds REST

Score is total Push Press reps from all rounds combined.

Choose a weight that you can do at least 5-7 in a row with before having to put it down. You shouldn’t – however be consistently getting more than 10 unbroken. Challenge yourself on the weight.

Part of doing this workout correctly is making sure you don’t spend the whole time doing double unders. We want you to have at least 30 seconds to get push press and should get a minimum of 10 push press each time.

If you need to lower the doulbe under reps to 20 that is ok! Any lower than that and you should choose to just practice your double unders before the workout or after and go the dumbbell hop over route for the actual workout. You may also choose to do 2x singles if you feel you just need more time with the rope in general.

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