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170613

Synergy Fitness – CrossFit

WOD

A: Metcon (AMRAP – Reps)

4 rounds

10 Weighted Reverse Lunges – Right Leg*

10 Weighted Reverse Lunges – Left Leg*

Max rep strict pull ups**

Rest at least 60 seconds between rounds.

Score is total pull ups.
*For the lunges, chose a load that is challenging but that allows you to keep moving with out stopping or putting the weight down



You can use a barbell in any position (front or back rack), Holding DBs or KBs



**For the pullups, use a band if needed. The goal is to get at least 5 reps each round.

B: Metcon (3 Rounds for time)

500m row

200m recovery run*
Score is EACH 500m row



The 200m run is a recovery run. Jog but don’t walk.



The goal is to teach you how to recover while still moving after a near maximal effort.

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