Synergy Fitness – CrossFit
Metcon (AMRAP – Rounds)
25 minute AMRAP
Teams of 3, one person working at a time (except the carries)
30 back squat (Performance: 135lb / Athletic*: 85lb/ Health: 55lb)
200m plate run (Performance:45lb x 2 / Athletic*: 25lb x 2 / Health: 15lb x 2) – everyone runs together
60 Ab Mat sit-ups
24 chest-to-bar pullups
24 ring dips
(If unable to do unassisted C2B’s and ring dips, do 40 jumping chest-to-bar pull-ups and 40 push-ups)
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 3-6 rounds
Use communication and planning so that everyone gets to do more of what they are good at and less of what they aren’t!
When possible, spread out those who can do muscle ups onto different teams so that as many teams as possible can check these off the list (versus having 2 or 3 people on one team doing them). Switch off often.
As soon as you start to slow down trade with a teammate.
Partners can set up for the next movement when the other teammate is finishing the movement before.