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170303 – FNL 17.2

Synergy Fitness – CrossFit

WOD

Synergy 17.2 (AMRAP – Reps)

AMRAP 12-mins

2 rounds of:

20 weighted walking lunge steps

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

20 weighted walking lunge steps

16 chin-over-bar pull-ups

8 power cleans

Etc., alternating between toes-to-bars and pull ups every 2 rounds.

Men use 50lb. dumbbells

Women use 35lb dumbbells

Synergy 17.2 Scaled (AMRAP – Reps)

AMRAP 12-mins

2 rounds of:

20 weighted walking lunge steps

16 hanging knee-raises

8 power cleans

Then, 2 rounds of:

20 weighted walking lunge steps

16 jumping chest to bar pull-ups

8 power cleans

Etc., alternating between hanging knee-raises and jumping pull-ups every 2 rounds.

Men use 35lb. dumbbells

Women use 20lb dumbbells

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