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Synergy Fitness – CrossFit

Partner WOD

Metcon (AMRAP – Rounds and Reps)

24 Min AMRAP

With a partner.

One person working at a time except on the partner push ups.

Split up the reps as needed

24 {total} Calorie Row

24 {total} Step ups (24” / 20” / 16-20”)

24 {total} Med ball sit ups (20lb / 14 / 10-12lb)

*Partner’s pass the MB back and forth to each other

24 [total] partner push ups – hand slap at the top of every rep. (12 per partner, or one partner can do extra while other holds Pillar and does hand slaps)

24 [total] Russian KBS: (53lb /35lb/ 26lb)

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