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Synergy Fitness – CrossFit

WOD

A: Metcon (AMRAP – Reps)

4 Rounds NOT FOR TIME

Max Set of Strict Pull Ups

As soon as you drop off

10 Barbell or Dumbbell Bent Over Rows

SCORE IS TOTAL NUMBER OF STRICT PULL UPS (DO NOT go for a score with the scaled options.
If you need a scale for the pull ups – you should be able to do a minimum of 5 Strict Pull Ups each time.

The pull ups should be strict – with complete extension of the armpit and elbow at the bottom – chin over the bar at the top.

Scaling options are either 7 – 10 banded strict pull ups – or 7-10 jump up with a slow negative.

As soon as you either can no longer do the regular pull ups – or you complete your 7-10 reps of scaled – you will & do barbell bent over rows

Recommended loads:

Men 95-185#

Ladies 55-125#.

…depending on strength and experience

These should be difficult but nowhere near failure and no need to break.

B: Metcon (Time)

5 Rounds

10 Thrusters (95/65/45lb)

10 Burpees
Doesn’t get any more simple than this!  This combo is always a brutal one.

The time cap is there to encourage you to scale the weight (if needed) so that you can finish.

Pick a weight that you think for the most part you will be able to go unbroken for all 5 rounds.

The 10 Min gives you a 2 min window per round – which should be doable.

If the burpees are what takes you a long time, you may scale the number to 7 in order to keep moving.

Again, choose wisely!

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