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Synergy Fitness – CrossFit

WOD

Bent Over Row (5×5; 5 sets of 5 )

Get a couple of warm up sets of 8-10 reps at a light to moderate load then start your working sets at a challenging weight – something

you could only do for 7-8 reps.

You can choose to stay at that load or, if you’re feeling good add weight during the next 4 sets.

Metcon (Time)

5 Rounds for Time

10 Hang Power Snatch (115#/75#/ 55#)

15 Box Jumps (24″/20″/16″)



DUMBBELL VERSION

5 Rounds for Time

20 DB Hang Power Snatch: 10 Per Side (50#/30#/20#

15 Box Jumps (24″/20″/16″)
This one should be a pretty fast one! Goal time for this one should be around 10 min or less!



For the hang power snatch the bar will start anywhere above the knee and below the waist.



Make sure you stand up with it before you lower it to start your next rep.



On the box jumps, you may jump up – jump down, jump up – step down, or step up step down.

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