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CF 06/16/2015


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Synergy Fitness – CrossFit

General Strength

A1: Shoulder Press (@12X1; 1-2 reps ×4; rest 45sec)

A1: Push Press (@12X1; 2-3 reps ×4; rest 2mins)


Metcon (AMRAP – Reps)

Complete 3 times through

In 1:40 complete the following, rest 1:00

1. Row 200m then complete max box jumps in remaining time

2. Row 200m then complete max HSPU

3. Row 200m then complete max t-2-b
*rest 1 min after each 1:40 round

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