Call Us: (941) 953-1798

LABOR DAY 2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Metcon

Metcon (AMRAP – Reps)

Partner Up

With a 20 min running clock

From 0-7min perform

5 Pull Ups/ring rows

7 Push Ups

9 Ball Slams 40/30lb

From 8-9 min

REST

From 9-13 min perform

Max Calorie Row

From 13-14 min

Rest

From 14 – 20 min

12 KBS 53/35lb

12 walking lunge steps w/KB

*Only one person works at a time.

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