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CF 03/24/2015

Synergy Fitness – CrossFit

Weightlifting

A: Back Squat (5, 5, 5 – rest 2-3 minutes )

all 3 sets should be tough

B: Push Press (4×4-5 – rest 2 minutes)

Metcon

Metcon (Time)

1, 2, 3, 4, 5, 6, 7, 8, 9, 10

DB push press (50/35 in each hand)

100m Sprint after each round – finish on a run

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