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Synergy Fitness – CrossFit

WOD

EMOM

10 mins

Odd: AMRAP Double unders in 40 seconds

Even: 5 Heavy Shoulder to Overhead* – You can build over the 5 sets

*this can be strict press, push press or push jerk and you may use a rack if needed.

Metcon (Time)

5 Rounds

20/15 Cal Row

10 Power Cleans (135/85/65)

Rest 1 Min



Score is total time including rest



RX Plus: 155lb +/105lb +
Each round is meant to be a sprint that is under 3 min.

Pick a weight for the power cleans that you think you will try to get unbroken but aren’t 100% sure you will be able to. Pick a weight that you know you won’t have to break more than once each time.

Make this workout the right weight for you.

As always – scale DOWN where necessary

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