Synergy Fitness – CrossFit
Warm Up & Activation
Work continuously for 12 mins at a moderate pace.
100m KB Front Rack + Farmer Walk combo (44lb/26/18)
4 Reverse medball throws (30lb/20/15)*
16 Russian Twists (30lb/20/15)*
*use a slam ball for these
Metcon (AMRAP – Reps)
EMOM 16 mins
Odd: 12-15/8-10 Cals Assault
Even: 8-12 Burpees
Score is total Cals + Burpees
On the Assault bike I really only want you working for 45-50 seconds so you at least 10 secs to transition into burpees. Guys should shoot for 12-15 cals and ladies 8-10 cals…. as soon as you hit the calorie goal for the minute you’re done and will rest for the remainder of the minute.