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Synergy Fitness – CrossFit


Rowing Skill Work Prep- Focus on driving through your hips and maintaining engagement between your hips, torso and legs.

Grab A partner. And complete 3000m/2500m Switching every 300/250

Your goal is to row at about 75-80% pace


Metcon (No Measure)

EMOM 16mins

Min 1: DB Bench Press x 7 (AHAP)

Min 2: Farmer walk 100m (53lb / 35lb / 26lb)

Min 3: 8 Ball Slams* + 6-8 ring rows

Min 4: 15-12/8-6 cals Assault Bike

*Weight for Ball Slams (40lb / 30lb / 20lb)
Goal & priority for today is quality of movement.

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