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171104

Synergy Fitness – CrossFit

WOD

Metcon

Metcon (AMRAP – Reps)

Every 3 mins for 24 mins

Run 200m shuttle then with remaining time perform

Max Rep DB/KB Snatches on the odd rounds (1, 3, 5, 7) 50lbs/35/25

Max Rep weighted sit ups on the even rounds (2, 4, 6, 8) 20lbs/15/10

Score is total reps of Snatches + Situps
the shuttle run is 50m x 4 (to the stop sign & back 2xs)

there is no rest between rounds

you can use a MB, DB, KB or Plate for the situps

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