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Naughty Or Nice 2017

Synergy Fitness – CrossFit

COMPARE TO 12/16/16

Mobility

Warm Up & Activation

Metcon

NAUGHTY (Rx’d division)

Metcon (AMRAP – Reps)

12 min. Ascending Ladder

3.3.3.6.6.6.9.9.9… continue to add 3 reps to each movement until the 12 mins is up

Hang Power Clean 115/85

Burpee over Bar

Wall Ball 20/14

Men use 115 lbs.

Women use 85 lbs.

Metcon

NICE (Scaled division)

Metcon (AMRAP – Reps)

12 min. Ascending Ladder

3.3.3.6.6.6.9.9.9…

continue to add 3 reps to each movement until the 12 mins is up

Hang Power Clean 95/65

Burpee over Bar

Wall Ball 14/10

Men use 95 lbs.

Women use 65 lbs.

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