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Synergy Fitness – CrossFit


Metcon (AMRAP – Rounds and Reps)

30min AMRAP

800m Run*

100m Dumbbell Carry** (P:95lb / A:70lb / H:50lb)

20 Weighted Abmat situps (P:30lb / A:20 / H:15lb)

25ft Handstand Walk***

*Scale the run to a distance where you will not stop (no less than 400m)

**Dumbbell must be carried in front of body with both hands

***Scale to 3 Wall Walks

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