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Synergy Fitness – CrossFit

WOD

Metcon (AMRAP – Reps)

2 Rounds



2 Min Max Cal Row

1 Min Rest

2 Min Max Wall Balls (20lb/14/10)

1 Min Rest

2 Min Max Pull Ups

1 Min Rest

2 Min Max Burpees

1 Min Rest
For the pull ups – choose a pull up style that will allow you to get at least 15 or so reps in the 2 min. You may choose kipping, strict, jumping, banded, or row! If you absolutely do not have a method to do even a row version of the pull up you may do a bent over row with dumbbells or a barbell.



Burpees are burpees! Just keep moving! Get your chest and thighs to the ground, either by jumping back or stepping back – push up – jump in or step in – and then jump!



Can you get the same number of reps for both rounds???

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