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171103

Synergy Fitness – CrossFit

Warm Up & Activation

5 Rounds NFT

8 Box Jumps

6 Pull Ups

6 Ring Push ups

* this is meant to be used as a warm up so move at a consistent pace that will get your heart rated elevated but won’t leave you gassed for the metcon.

Metcon (Time)

27 – 21 – 15 – 9

KBS (53lb/35/25)

Cal Row

Burpees over the rower.
Work to get all of your KBS unbroken.

Row at a pace that will allow you to get off, take a couple of deep breaths and go right into your burpees.

Work to keep a consistent pace during the burpees, and take no more than 2 short breaks during the rounds of 27, 21… try to split the 15 in half and then knock out all 9 unbroken to finish the workout.

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