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Synergy Fitness – CrossFit


Metcon (Time)

400m Run

40 Ring Rows*

400m Run

60 weighted situps** (25/20/15)

400m Run

80 Russian KBS (53lb/35/26)

400m run

*RX is with feet on a 16″ box or a bench

**use a DB or slamball & bring the weight over your head to touch the ground when you go back.
Work to run at a fast pace on the 400m .

Keep the ring rows to a number that you can continue to hit after short breaks. If you go for a big set at the beginning you run the risk of a longer recovery time.

Work to get the situps and KBS done in 2-3 sets


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