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Synergy Fitness – CrossFit

WOD

Skill Warm Up

5 rounds NFT (15min cap)

4 TGU (2R/2L) – pick a challenging load. You can start with a lite weight and increase as you go.

6 Ring Rows

20 Double Unders (or 15 attempts)

Metcon

Metcon (AMRAP – Rounds)

EMOM 20mins

Odd: 15 Push Jerk* (115lb/75lb/55lb)

Even: 15 KB Swings (53lb/35/26)

*YOU CAN CHOOSE TO DO DB PUSH JERKS INSTEAD OF A BB – (50lb/35/25)

Score is number of successfully completed minutes at chosen weight.
For the most part – you are looking for a weight for both that you are pretty confident you will be able to do the 15 reps with in each min, even if you have to split them up & rest for 5-10 seconds.



If you do not complete all 15 reps in one of the minutes – you do not get to count that minute toward your score. If you successfully complete all 15 reps for all 20 minutes. Your score would be 20.



For the push jerks – we want jerks – not push press.

This doesn’t mean that you have to move your feet out and reset for every rep. Just that you push yourself under at least somewhat.

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