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171106

Synergy Fitness – CrossFit

WOD

Metcon (Time)

For Time

Run 800 Meters

Then…

4 Rounds

15 Back Squat (115lb/75lb/55lb)

15 Box Jumps (24”/20”/16)

Then…

Run 800 Meters

Goal is 20 mins or less

RX+ 135lb/95lb

Row or Bike option – Sub 1000m row or 50/35 cals AB for the 800m run
For the back squats – some of you MAY even be able to go heavier. Some people will obviously want to go lighter. The goal is to do them all in one set for the most part – MAYBE 2.



This weight should definitely be light enough that you don’t need to take it from a rack though.

For the box jumps you may jump up and jump down, jump up and step down, or even step up and down. Watch out on that first jump after each set of squats though!

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