METCON
Warm Up
2 Rounds:
100 m run or 3 laps
5 Burpees
10 Air Squat
5 Box Jump
10 Plate ground to OH
Metcon
“Synchro Fest”
with a partner
8 Rounds for Time (with a Partner)
8 Synchronized Box Jumps over | step up over | step up
8 Synchronized Alt. DB Snatch (22.5 kg/15 kg | 17.5/10 kg | 12.5/5 kg)
8 Synchronized Bar Facing Burpees
8 Synchronized KB Swing (24/16 kg | 16/12 kg | 12/8 kg)
8 Synchronized KB Goblet Squat (24/16 kg | 16/12 kg | 12/8 kg)
200 m run or 6 laps (together)
Time cap 45 mins