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BC 04/22/2015

Synergy Fitness – Boot Camp

Skill

4 Rounds (No Score)

5 Renegade Row with push ups

10 Squat Jumps

20 Side Plank each side

*10 Min Time cap

Metcon

1 : Metcon (AMRAP – Rounds and Reps)

9 min AMRAP

250m Row

12 Ball Slams 40/25

6 Box Jumps 24+/20+

*chose a box height that is challenging
rest 3 mins after 1st AMRAP

2: Metcon (AMRAP – Reps)

9 min AMRAP

15 KBS 53/35lb

10 Push Press (2 hands) w/KB

10 Walking Lunge Steps w/KB

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