Call Us: (941) 953-1798


Synergy Fitness – CrossFit


Back Squat (10 x 3; 10 sets of 3 reps)

Choose a weight that you think can hold for all 10 sets… roughly 75-85% of your 1rm if you know it.

If you aren’t sure what that number is, get to t a weight that feels manageable but challenging and hold there.

Either way, if you’re feeling great with only a few sets left, feel free to go up!

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

100m Farmer Walk (53/35/26)

15 Box Jumps (24″/20/16)
Goal is 5 Rounds + and should be able to be done close to unbroken.

Leave a Reply



Please enter the CAPTCHA text