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Synergy Fitness – CrossFit


Shoulder Press (5, 5, 5, 5, 5)

Take 5 sets to build up to a 5RM

Metcon (AMRAP – Rounds)

AMRAP 7 mins

How far can you get in 7 min

1 Ball Slam

1 Goblet Lunge

2 Ball Slams

2 Goblet Lunges

3 Ball Slams

3 Goblet Lunges

4 Ball Slams

4 Goblet Lunges


Keep going for 7mins

Weight – 40lb/30/20

Score is last full round of ball slams AND goblet lunges you get through.
The goblet lunges will be a reverse lunge while holding the ball in the goblet position at your chest.

The number of lunges is a total for each round… ie; during round 6 you will do a total of 6 lunges (3R+3L)

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