Synergy Fitness – CrossFit
Metcon (AMRAP – Rounds and Reps)
“Let It Be“
15 minute AMRAP (as many rounds as possible)
4 muscle-ups (Athletic*: Band assisted muscle ups, Health: 4 pull ups + 4 strict push ups)
12 ‘heavy’ American kettlebell swings (Performance: 70lbs, Athletic*: 53lbs, Health: 35lbs)
Rest 1 minute
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3 – 6 rounds, about 3.5 – 4 min per round including the rest. If you finish you last round after the 13 minute mark, you have the option to skip or shorten the last rest.
Coaching Tips: If you can’t consistently do at least 1 muscle up every 10-20 seconds, try and do the first round or two with actual muscle ups, but have a station ready to go to the band assisted variation shown in the linked video. Drop to the band assisted version once you are worried you are going to ‘miss’ a rep. The goal here is to avoid having any missed reps! That said, if you have to stand around staring at the rings for 30+ seconds you are going to lose intensity and not get the best workout (refer to the scaling guide). Everyone should consider using a significant weight on the kettlebell, if you go too light, this will turn into just a burpee workout and we want to make sure there is a balance. Don’t let yourself slack off on the burpees, remember that there is a minute rest coming!
OPTIONAL CASH OUT
4 min max calories (Calories)
4 min max calorie row or airdyne/assault bike