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Synergy Fitness – CrossFit

Partner WOD

Bent Over Row (6×4; 6 sets of 4 reps )

These should be heavy… Keep all sets at or very close to the same weight.



Hinge at the hip until you are at about 90 degrees. Keep the back flat. Bend the knees slightly.



Bar should start and finish at mid shin and not allow the shoulders to be pulled forward.



Using the back and keeping the chest up – pull the bar to just under the sternum. Elbows go back as you pull!

Metcon (AMRAP – Reps)

16 Min

For Max Reps

30 Seconds Hang Power Snatch

30 Seconds Rest

30 Seconds Row or Bike

30 Seconds Rest



(75lb/55/45)



RX + 95lb/65lb
This workout is meant to be pretty light on the barbell. Keep that in mind!



You will do as many reps as possible in 30 seconds of a hang power snatch.

Rest 30 seconds.

Then row or ride as many calories as possible in 30 seconds.

Rest 30 Seconds.

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