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Synergy Fitness – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP w/ a partner

500m row

40 KBS (53/35/26lb)

30 Pull ups/Ring Rows

20 Push Ups
As with the majority of out partner workouts 1 person is working and a time and you Split up all of the work however you like.

Work to your strengths… if you are stronger/more proficient at something, than do a majority of those reps.

Have a plan and communicate with each other so your transitions are fast.

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