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Synergy Fitness – CrossFit

Skill Warm Up

EMOM 8 mins

odd: 150m shuttle run

even: 6 ring rows + 9 air squats


Metcon (Time)

Complete 2 rounds w/a partner:

250-meter row WHILE partner completes 60 double-unders or 120 single-unders (both partners complete the row & jump rope)

30 Med Ball Situps (passing ball to each other)

40 Burpee Box Step ups* WHILE partner hangs on pull up bar (Performance: 24″ / Athletic: 20″/ Health: 16″)

30 Cals on Assault Bike* WHILE partner holds plate over head (Performance: 55lb / Athletic: 35lb / Health: 15lb)

*split reps & cals as desired

Scaling guide

15-20 mins

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