Synergy Fitness – CrossFit
Metcon (AMRAP – Rounds and Reps)
400m Run OR 500m Row
20 Knees to Elbows
20 Ring Dips
*scale as needed.
Scale the Knees to elbows with hanging knee raises above the waist, v-ups or sit ups.
For the dips, scale them by putting your feet on a box, using the dip bars or even 2 boxes