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171023

Synergy Fitness – CrossFit

WOD

Back Squat (4 x 2 with a pause then 4 x 2 no pause)

YES, this is a total of 8 sets..



Start around 65-70% of your 1RM and build…



For the first 4 sets you will perform both reps with a 2 second pause in the bottom.



For the final 4 sets you will not pause and will come right up once you hit the bottom!



Goal would be to add weight with each set!



This is to help you with strength and power out of the hole!

Metcon (AMRAP – Reps)

4 rounds:

In 2 mins complete

200m Run

AMRAP pullups with remaining time

Rest 1 min
To get max reps you have to run hard… the 200m should be done in 50-75sec

Pullups can be any style: strict, kipping or butterfly.

Scale to jumping, banded, seated or even ring rows

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