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Synergy Fitness – CrossFit


Metcon (Time)

3 Rounds

20 Pull Ups

20 Box Jumps (24/20/16″)

20 Sumo Deadlift High Pulls (95/65/45lb)

20 Push Press (95/65/45lb)

Run 200 Meters (OR Row 250m)

Rest 1 Min between Rounds!

Score is total time including rest.
Goal time: Under 25-30 min.

Choose a version of the pull up that you can finish all 20 in 2 min or less.

Options are whatever you choose, kipping, strict, chest to bar, jumping, band, or ring row will all work for this one!

For the box jumps, choose a height that actually allows you to jump if at all possible.  If you can’t jump for injury reasons, or you just aren’t ready for it (even if it’s low) step ups are definitely allowed.

The sumo deadlift high pull and the push press can be done with the same bar.  These should be done with a weight that needs to be broken no more than 1-2 times each round.

The run/row distance should take you roughly 60-75 seconds .

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