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170804

Synergy Fitness – CrossFit

WOD

Back Squat (7×2; 7 sets of 2 reps )

Take 7 attempts to build up to a heavy double..



This doesn’t mean you need to necessarily try to PR – only if you are feeling it. Just go up to something heavy for the day.

Back Squat (1×20; 1 set of 20 )

You will use 50% of whatever the weight you worked up to before this. If you don’t make it to 20 – that’s ok…but the reps need to be unbroken.

Metcon (AMRAP – Reps)

AMRAP 8 Mins

50 Meter Farmer Carry

20 Alternating DB Snatch

Same weight for each movement: 50lb/30lb/20lb

Score is total snatches.
Go fast, go hard!

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