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Synergy Fitness – CrossFit



Deadlift (7×3; 7 sets of 3 reps w/2 mins rest)

Your first 2 sets can be used as a warm up and then we want to see 5 challenging sets after that.

The 3rd set (your first “working” set) should be around 70-75% of your 1RM.

You can stay there or build making small jumps.

Metcon (Time)

5 Rounds

5 Shoulder Press*

10 Push Press*

10 Ring Rows

*your choice of a BB or DBs

DB weights: (40-50/25-30/15-20)

BB weights: (95-115/65-75/45-55)
Use same weight for both and do the 15 reps unbroken!

Go heavy on the shoulder press, push press should be doable unbroken.

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