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Synergy Fitness – CrossFit


Warm Up & Activation

Row 500m

2 TGU (1R/1L)

Row 400m

4 TGU (2R/2L)

Row 300m

6 TGU (3R/3L)

Row 200m

8 TGU (4R/4L)

Row 100m

10 TGU (5R/5L)

Metcon (Time)

5 Rounds for Time

10 Deadlifts (205lb/135/95)

5 Bar Facing Burpees

10 T2B

5 Bar Facing Burpees

RX + 225lbs+/155#lbs+

Goal 12-15 mins
Choose a weight that you feel you will complete the deadlifts either unbroken or in 2 sets.

For the bar facing burpees, chest and thighs will touch the ground with you facing the bar. Jump or step the feet in. Jump over the bar and turn around to do the next rep.

For the toes to bar, if needed choose a scale that will allow you to do these in 1-2 sets as well.

Scaling options can be knees to elbow or v-ups

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