Synergy Fitness – CrossFit
Odd: 100m sprint
Even: 10 russian KBS + 5-7 Ring Rows
Metcon (AMRAP – Reps)
Each Round is a 4 Min AMRAP (As Many Rounds and Reps as Possible)
12/10 Cal Row
Rest 1 Min Between Rounds (After all 4 min)
Start each 4min AMRAP where you left off the prior round
Score total calories & burpees reps
This one should be a doozy and will really add up!
Choose a pace that will allow you to transition quickly back and forth
With that said, don’t try to get through the row as fast as possible, you want to have enough energy to get the burpees done quickly.