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Synergy Fitness – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 mins

10 Pull Ups

20 Devil Press

30 Renegade Rows (no Push Up)

40 Weighted Sit Ups

Use a 30lb/20/15 DB for all movements except pullups
The pullups can be any style… Strict, kipping, butterfly, jumping or ring rows.



For the devil press it is a push up on the dumbbells, jump or step the feet in, and this time it is one fluid movement to get the dumbbells overhead. Make sure you pick the dumbbells up with a flat back. It is a combo kind of swing/snatch motion to bring the dumbbells all of the way up to lockout.



For the rows, every rep counts. So right arm – 1 rep. Left arm – 2 reps. Right arm 3 reps…. Keep the belly tight and pull the elbow back each time bringing the dumbbell all of the way to the rib cage. Go to the knees if you need to.



Finally for the sit ups – you can use the same weight if you can make it happen. If you need to scale to a lighter weight or go no weight on the sit ups – that is ok too.

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