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Synergy Fitness – CrossFit


Warm Up & Activation

Work continuously for 12 mins at a moderate pace.

100m KB Front Rack + Farmer Walk combo (44lb/26/18)

4 Reverse medball throws (30lb/20/15)*

16 Russian Twists (30lb/20/15)*

*use a slam ball for these

Metcon (AMRAP – Reps)

EMOM 16 mins

Odd: 12-15/8-10 Cals Assault


Even: 8-12 Burpees

Score is total Cals + Burpees
On the Assault bike I really only want you working for 45-50 seconds so you at least 10 secs to transition into burpees. Guys should shoot for 12-15 cals and ladies 8-10 cals…. as soon as you hit the calorie goal for the minute you’re done and will rest for the remainder of the minute.

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