Synergy Fitness – CrossFit
Push Press (Work up to a 1RM in 10 mins )
Metcon (3 Rounds for calories)
Row 3 mins for max Cals
-Rest 5 mins between each round
*Score amount of Cals in each round
Row hard each round
Work on keeping a consistent pace with solid mechanics.
If you row at your max capacity the 5 min rest will be just enough to recover between rounds.