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There will be NO 5:45pm CLASS

Synergy Fitness – CrossFit


Metcon (AMRAP – Rounds and Reps)

AMRAP 18 mins

With a partner, divide reps as needed (except on run)

12 Burpees

16 Box Jumps / Step Ups

18 Pull ups/Ring rows

200m run

Scaling Guide: 3-6 rounds
Talk with your partner ahead of time to determine who is going to do more (or less) of certain movements.

Do not just split the work down the middle. Be ready to step in if they start to struggle or slow down, and don’t be afraid to ask for help if you need a break.

If you find yourselves both having to rest at the same time, because you both are so tired, break it up into smaller sets! There is no point in both of you standing around when you can do smaller sets with slightly shorter rests.

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