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)
9 Wall Balls (30lb/20lb/14lb)
*Score is total reps