In W.O.D

Synergy CrossFit – CrossFit


Bench Press (Warmup to 4 sets of 10-keep same weight throughout)

Aim for 55-65%. Challenge yourself!


Metcon (AMRAP – Reps)

From the 2016 CrossFit Liftoff Competition:

Complete as many rounds as possible in 15 minutes of…

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

M 45-lb. barbell and 24-in. box

F 35-lb. barbell and 20-in. box

Recent Posts