DEC. 23rd – 12 Days of Fitmas (8:30am)
DEC. 25th – CLOSED
DEC. 26th – 9AM ONLY
DEC. 27th – DEC. 30th Normal Hours
JAN. 1st – Closed
JAN. 2nd – 9AM ONLY
Normal hours will resume on JAN. 3rd
Synergy Fitness – CrossFit
Warm Up & Activation
Metcon (AMRAP – Reps)
With a partner complete 5 rounds:
Each Round is 3 min:
30 Dumbbell Hop Overs by each person
Max Reps Devil Press with remaining time
Rest 1 Min
Only person does Devil Presses at a time
Score is Total Devil Press Reps after all 5 Rounds
YES – HOP OVERS ARE RX FOR THIS ONE!!
The way this works is that you have 3 min to do the 30 hop overs and then do as many Devil Press as possible with the remainder of the time…. again, only 1 person does Devil Presses at a time, but you can switch back and forth during each round.
At the end of 3 mins you will rest 1 min and repeat 4 more times.