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Synergy Fitness – CrossFit

WOD

1 Power Clean + 1 HPC + 1 Hang Squat Clean (every 90 seconds for 10 rounds )

Choose consistent weight or go up when you feel good.

Since you have a full 90 sec each round – it should tell you that the goal for these 10 sets is to go heavy with great form.

Metcon (AMRAP – Reps)

AMRAP 7 mins

FRONT SQUATS (135/85/65)

5 Pull Ups EMOM



RX +: 155/105 & 7 pull ups EMOM



You score is the total number of Front Squats you perform in 7 min.



YOUR PULL UP REPS DO NOT COUNT TOWARD YOUR REP COUNT.


You do not have to do pull ups on the first minute. But when the clock hits 1:00 and at the minute marker every minute thereafter – you must put the bar down and do 5 pull ups.



Any style of pull up is acceptable, strict, kipping, butterfly, jumping, band or ring rows.



We recommend jumping over band on this particular workout, just for the fact that the band takes a bit to get in and out of and will eat away at your minute.

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