Synergy Fitness – CrossFit
A: Metcon (AMRAP – Reps)
10 Weighted Reverse Lunges – Right Leg*
10 Weighted Reverse Lunges – Left Leg*
Max rep strict pull ups**
Rest at least 60 seconds between rounds.
Score is total pull ups.
*For the lunges, chose a load that is challenging but that allows you to keep moving with out stopping or putting the weight down
You can use a barbell in any position (front or back rack), Holding DBs or KBs
**For the pullups, use a band if needed. The goal is to get at least 5 reps each round.
B: Metcon (3 Rounds for time)
200m recovery run*
Score is EACH 500m row
The 200m run is a recovery run. Jog but don’t walk.
The goal is to teach you how to recover while still moving after a near maximal effort.