Synergy Fitness – CrossFit
Skill Warm Up
Spend 8 minutes working up to a challenging weight Turkish Get up.
Do at least 5 total reps per side with THE HEAVIEST LOAD POSSIBLE.
Metcon (AMRAP – Reps)
“Duel at Sea 2.0”
4 rounds for Max REPS
Competing AGAINST your partner –
P1 – 300m row
P2 – Back squat for max reps (advanced: 135lbs, intermediate*:85lbs, novice: 53lbs)
Choose who will get the rower first and who will start on squats.
Flip a coin, play rock-paper-scissors, or whatever if no consensus can be reached.
While one athlete rows, the other gets as many back squats as possible (being smart for a 4 round workout of course). When the 300m is up, the two rotate.
The winner is the person with the most squats in the end.
Share the rower (always) and barbell (when using the same weight).
Barbell must start on the floor (no rack). Keep alternating every time the 300m is rowed.
Final score is the total number of back squats performed.
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 30-70 Reps.
OPTIONAL CASH OUT
400m MB Run