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Synergy Fitness – CrossFit


Metcon (Time)

400m Run OR 500m Row

75 Wall Balls (20lb/14/10)

50 KB Swings (53lb/35/26)

75 Wall Balls (20lb/14/10)

400m Run OR 500m Row

RX +

WB: 30lb/20lb

KBS: 70lb/53lb
You get your choice of to run or row… which ever one you choose, attack the first one at 85-90% effort.

When you get to the Wall Balls, break these up early, pick a number of reps and try to stick to it with short breaks.

The KBS should be able to be completed in 2 sets… go for 30 then 20

Short breaks again on the 2nd round of WB…

Then pick up the pace as you go through your last run or row.

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