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Partner Helen

Synergy Fitness – CrossFit

Skill Development – EMOM

Odd Mins: Burpees (Performance: 12 / Athletic*: 10 / Health: 6 – 8)

Even Mins: Wall Balls (Performance: 12 / Athletic*: 10 / Health: 6 – 8)


Metcon (Time)

Partner Helen

With A Partner

3 Rounds for time

Run 400m (together)

45 KBS (Performance: 53lb, Athletic*: 35lb, Health: 26lb)

25 Pull Ups (Performance: Kipping, Athletic*: Kipping/Jumping, Health: ring rows)

Scaling Guide: 12 – 18 min, about 4-5 min per round,

Scale Up:

70/53lb kettlebell and chest-to-bar pull-ups

*Women’s “Performance” weights and reps (Rx)
Coaching Tips:

Pace the first run (go a little slower then you think you should); it will save you for the rest of the workout. Also break the kettlebell swings up before failure, if you need to, as you should save some of your strength for the pull ups. Push the pace as you are finishing up the pull-ups, because you will have long rest (on the run) from pulling motions. Focus on using your hips to get the kettlebell up, any excess pulling with the arms will slow you down on pull-ups.

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