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171025

Synergy Fitness – CrossFit

WOD

Metcon (AMRAP – Reps)

AMRAP 8 mins

15/10 Cals AB (sub 20/15 cal row or 200 run)

20 KBS 53lb/35/26

30 Dubs

rest 3 mins

AMRAP 4 mins

10 wall balls

5 burpees

Rest 2 mins

AMRAP 8 mins

15/10 Cals AB (sub 20/15 cal row or 200 run)

20 KBS 53lb/35/26

30 Dubs
The goal for today is to keep a consistent pace through each AMRAP. If you go out too fast on the first 8 mins you run the risk of not being able to recover for the next 2 AMRAPs.

It’s your choice for the AB, Row or run. If you run, give yourself 10 points for each 200 you complete.

No singles for the double unders…

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