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Synergy Fitness – CrossFit


Metcon (AMRAP – Reps)

8 Rounds Tabata:

20 Seconds KB Swings (53/35/26lb)

10 Seconds Rest

20 Seconds Goblet Squats (53/35/26lb)

10 Seconds Rest

20 Seconds Double Unders

10 Seconds Rest

20 Seconds Ring Row

10 Seconds Rest

Your score is total reps across all 8 rounds of all movements combined.

So just keep a running total.
Each round of this workout is exactly 2 min. The whole thing is 16 min.

If you do not have consistent double unders you may use this workout as a time to practice (if you are close). If not, you may sub lateral hops or single unders. Single unders will only count as half reps toward your score.

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