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Synergy Fitness – CrossFit



Skill Warm Up

3 Rounds Not For Time

100m DB/KB Suitcase Carry (50m down w/right hand, 50m back w/left had)

6 TGU (3R/3L) *same weight as suitcase carry

5 Ring Rows or Strict Chin ups w/2 sec hold at the top.


Bench Press (3-3-3-3-3)

In 12 mins hit 5 sets of 3 reps, increasing weight.

Try to hit max/above max


Metcon (AMRAP – Reps)


7 minute AMRAP

5 shoulder press – NO RACKS -(Performance: 95lbs, Athletic*: 55lbs, Health: 35lbs)

5 push press (same)

5 bumper plate burpee (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)

10 toes-to-bar

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:

3-5 rounds, about 1:45 per round.
Coaching Tips:

The shoulder press will be the limiting factor here. When you are choosing a weight, make sure to choose a weight where you will be able to do 5 shoulder press unbroken for at least first round or two. A full “rep” of a bumper plate burpee requires you doing a burpee, and then finishing with the plate over your head.


Metcon (Time)

400m MB Run (Performance 20lbs / Athletic 14lbs / Health 10lbs)

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