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CF 6/11/15

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Synergy Fitness – CrossFit

Warm-up

3 Rounds Not For Time

100ft FW; tape to tape (HEAVY)

10 Ball Slams

8 DB Bent Over Row

General Strength

A: Close Grip Bench Press (Build to a 10RM *in 5 sets or less)

B: Close Grip Bench Press (1 set max reps at 90% of 10RM)

Metcon

1: Metcon (AMRAP – Rounds and Reps)

4 min AMRAP @90-95%

7 KBS 72/53

5 Box Jump over 24/20″
REST 3 MINS

2: Metcon (Time)

35 KBS 72/53

25 Box Jump Overs 24/20″

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