Synergy Fitness – CrossFit
Bench Press (3-3-3-3-3 )
5 sets of 3 reps, increasing weight with each set
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAPw/a PARTNER.
20 dumbbell thrusters (Performance: 45lb / Athletic: 25lb* / Health: 15lb)
20 toes-to-bar (partner holds dumbbells, at sides or overhead, for toes-to-bar reps to count)
*Women’s “Performance” weights and reps (Rx)
4 – 6 rounds, about 2:15 per round
Break this up with your partner early and often. Plan on having one partner do more of the stuff they are good at for a better ‘score’. It will make sense to not rotate every time someone drops off the bar for toes-to-bar (it takes too long to switch the dumbbell holds). If the toes-to-bar go down to sets of 3 or less, do two or three ‘sets’ before switching off. Don’t forget to hustle between the transitions!
OPTIONAL CASH OUT
With a partner;
30 cal row
30 Russian kb swings, 3 rounds