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Synergy Fitness – CrossFit


Bench Press (9, 7, 5, 5, 5)

Build to a heavy set of 5

Metcon (Time)

20 Devil Press

40 Dumbbell Step Ups*

20 Dips

15 Devil Press

30 Dumbbell Step Ups*

15 Dips

10 Devil Press

20 Dumbbell Step Ups*

10 Dips

Weight: DB: 35-40lbs/20-25lb/10-15lb

*Step ups are alternating.

Goal time: Under 15 Min
The dips may be performed on the rings, on a stationary dip station, or on the box.

Make sure you come all the way down to where the bicep is lower than the shoulder and lock out completely at the top. You may also do jumping or band assisted dips if necessary!

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