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4.13.16

Synergy Fitness – CrossFit Endurance

Strength

Aerobic

Metcon (Distance)

45:00 Tempo @ 80% lactic threshold (or 80% perceived exertion)

Strength

Back Squat (4×5 + 1 x max reps)

Back Squat

4 x 5 @ 75% of last week’s 5RM.

After completing those 4 sets, do one set or max reps @ 75% of your 5-rep max.

If you don’t have a 5-rep max, go for that.

Suggested WU as follows: 5 @ 40% – 5 @ 55% – 3 @ 65% (all off 5RM)

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