Synergy Fitness – CrossFit
Metcon (AMRAP – Reps)
With a Partner Complete
AMRAP 25mins of:
P1: 7 Ring Rows*
P2: Goblet Squat Hold* (53#/35#)
P1: 9 Burpees
P2: Dead hang from pull-up bar
P1: 12 Box Jumps (24”/20”)
P2: Plank Hold
P1: 15 KBS (53#/35#)
P2: Plate Hold (45#/35#) – 1 plate in each hand, holding by the fingertips
200m OH Plate Carry – 45#/35# (each partner carries a plate overhead for 200m)
*switch spots after P1 completes 7 ring rows.
P2 then completes ring rows while P1 does the GSH
When P2 is done with RR you can move on….
Continue this pattern for each set of movements and holds.
Score total combined reps of movements only ( the holds & OH carry do not count for points)