Call Us: (941) 953-1798


Synergy Fitness – CrossFit


Skill Warm Up

Spend 8 min working on Turkish Get Ups. Perform at least 6 per side.

Metcon (Calories)

EMOM 12 mins

Odd: 40 secs Assault Bike (for max cals)

Even: 50m KB Front Rack Walk (use 2 Kbs in the front rack position) 53/35/26lb

Rest 3 mins after the final walk before going to the 10 min AMRAP
Go Hard on the AB for 40 sec.. you will have 20 seconds to transition from the AB to the KB front rack walk

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 mins

Run 200m

8 Ring Row

20 Russian Twist

Leave a Reply



Please enter the CAPTCHA text