Synergy Fitness – CrossFit
Metcon (AMRAP – Rounds)
21 Min EMOM •
Min 1: Row 18 /12 Cals
Min 2: 10 DB Push ups + Renegade Row* (30/20/10)
Min 3: 15 KBS (53/35/26)
Rotating Every Minute for 7 Rounds
*1 Rep is a push up + a row with each arm
Score is number of rounds you complete with the prescribed reps!
The Cal row that you use for this workout should take 45-50 seconds.
If the first round takes you a full minute – you will be in trouble!
The number of push ups and weight you choose should be something that you can get in 30-40 seconds at the beginning because these will start to get difficult.
The KBS should be unbroken every round.