Synergy Fitness – CrossFit
40 Ring Rows*
60 weighted situps** (25/20/15)
80 Russian KBS (53lb/35/26)
*RX is with feet on a 16″ box or a bench
**use a DB or slamball & bring the weight over your head to touch the ground when you go back.
Work to run at a fast pace on the 400m .
Keep the ring rows to a number that you can continue to hit after short breaks. If you go for a big set at the beginning you run the risk of a longer recovery time.
Work to get the situps and KBS done in 2-3 sets