Synergy Fitness – CrossFit
Metcon (AMRAP – Rounds and Reps)
Teams of 2 or 3
AMRAP in 26 minutes.
60′ OH plate lunge (Performance: 45lbs, Athletic*: 25lbs, Health: 15lbs)
40 Box Jumps
30 1 arm DB snatch
20 Cals AB or row (Performance: 50lbs, Athletic*: 30lbs, Health: 20lbs)
400m med ball run (Performance: 20lbs, Athletic*: 14lbs, Health: 10lbs), one ball all three people run together
Scaling Guide: 2 – 4 rounds, about 7 min per round.
Coaching Tips: Talk to your teammates ahead of time to make sure you have a good plan to split this one up. When in doubt, spread things out evenly. But if it is clear one or two of you is much faster at a movement (or can do it ‘as Rx’), shift the reps so that person does more of what they are good at. Plan on taking up the slack somewhere else. The goal on a workout like this is to have someone doing work at all times. If it seems like there is a lot of ‘down time’ because all three of you are tired, break up the movements into smaller chunks!