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Synergy Fitness – CrossFit


A1: Bench Press (5×3; 5 sets of 3 reps)

Rest as needed (at least 90sec) between sets.

Do not bounce the bar off of your chest, but definitely come low enough to touch. Lock out fully at the top.

Hands should be placed roughly shoulder width apart or slightly wider.


Metcon (Time)

25 Wall Ball Shots (20/14/10)

50 Double Unders

20 Wall Ball Shots

40 Double Unders

15 Wall Ball Shots

30 Double Unders

10 Wall Ball Shots

20 Double Unders

5 Wall Ball Shots

10 Double Unders

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