Synergy Fitness – CrossFit
Warm Up & Activation
5 Rounds NFT
8 Box Jumps
6 Pull Ups
6 Ring Push ups
* this is meant to be used as a warm up so move at a consistent pace that will get your heart rated elevated but won’t leave you gassed for the metcon.
27 – 21 – 15 – 9
Burpees over the rower.
Work to get all of your KBS unbroken.
Row at a pace that will allow you to get off, take a couple of deep breaths and go right into your burpees.
Work to keep a consistent pace during the burpees, and take no more than 2 short breaks during the rounds of 27, 21… try to split the 15 in half and then knock out all 9 unbroken to finish the workout.