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Synergy Fitness – CrossFit


Metcon (AMRAP – Rounds and Reps)

20 mins

Run 200 Meters

10 Dumbbell Push Press (40/25/15lb)

10 Box Jumps (24/20/16″)


50lb/35lb DB Push Press
Goal – 7 or more rounds – Can you get more than 10???

On the box jumps you may jump up and down.

Jump up and step down, or step up and down.

We want you to jump up if possible – even if you have to scale the height a bit.

The reps and everything are super manageable in this workout.

Choose the weight and everything correctly and you should be moving pretty much the whole time!

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