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Synergy Fitness – CrossFit


Back Squat (15-12-9)

*Do 3 warm up sets of 7-12 reps.

Then perform your working sets.

Each set should be as heavy as safely possible.

Metcon (AMRAP – Reps)

with a 8 min running clock

40/30/20 Cals AB

then with remaining time AMRAP of:

21 Dubs (50 singles)

15 T2b

9 Wall Balls (30lb/20lb/14lb)

*Score is total reps

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