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Synergy Fitness – CrossFit

Mobility

Coaches choice

Warm-up

Coaches Choice

Metcon

With a 25min Running Clock…

1: Metcon (Time)

3 Rounds for Time

20/15 Cals Assault Bike

15/12 Dips

Rest 2 mins

Then with remaining time do workout #2

2: Metcon (AMRAP – Rounds and Reps)

AMRAP

15 Ball Slams (performance 40lbs / Athletic 30lbs / Health 15lbs)

12 Sit Ups

9 Box Jumps (performance 24” / Athletic 20” / Health 12”)

100m Farmer Walk (performance 53lbs/ Athletic 35lbs / Health 18lbs)

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