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Synergy Fitness – CrossFit

Skill Warm Up

Great warm up combo to get the shoulders, hips, legs and core all nice and toasty. Move with a purpose and fight to move well – not just going through the motions.

Use empty bar or a PVC


5 Wide Grip Behind Neck Press

5 Overhead Squats

5 Roll to candlestick (


Metcon (AMRAP – Rounds and Reps)

EMOM Death By…

Min 1: 12/8 cals Assault bike

Min 2: 2 DB Snatches

Min 3: 12/8 cals Assault bike

Min 4: 4 DB Snatches

Min 5: 12/8 cals Assault bike

Min 6: 6 DB Snatches


Suggested weights…


RX Plus Men: 65-70# DB

RX Plus Women: 50-55# DB

Score is the final round of DB Snatches you complete + any additional calories AND DB Snatches.
Keep hitting 12/8 calories on the Odd Minutes and add 2 DB Snatches every time on the Even Minutes until you can’t keep up anymore!

Split total number of DB Snatches equally betweens arms each round.

Choose a weight that you know you can get through at least 12-14 mins but will be tough to get through 20+ mins.

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