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Synergy Fitness – CrossFit

WOD

Back Rack Lunge (5 x 8 Reverse Alternating Steps)

DEMO: https://youtu.be/gJ_VAgFBlpo

These will be reverse alternating steps for a total of 8 reps; 4 on each leg.

You can take the bar from the squat rack and add weight each set as you work up to a heavy/challenging weight.

Make sure you take a long enough step each time to keep the front heel on the ground when the back knee touches. Make sure you don’t step STRAIGHT back, but slightly out and back to have a little stability side to side.

Metcon (AMRAP – Rounds and Reps)

3 Rounds



Each Round is a 4 MIN AMRAP of

10 Alternating DB Snatches

8 Push Ups

6 Pull Ups



Rest 2 Min between each 4 MIN AMRAP

Weight for DBS: 50-45lb/35-30/20-15

RX+ 60lb/45



Score is total number of rounds and any additional reps.
YOU WILL PICK UP WHERE YOU LEFT OFF FOR THIS ONE. SO IF AT 4:00 YOU HAD 3 PULL UPS LEFT – AT 6:00 YOU WILL START WITH THOSE 3 PULL UPS!



So basically this is 3 x 4 Min AMRAPS- but this time you get to pick up where you left off each time. So if you finish 3 complete rounds plus 10 snatches and 4 push ups in the next round – that is where you will start once you wait for the 2 min rest.



choose a style of pull up that will allow you to do all 6 unbroken. You may do kipping, strict, banded, jumping, or ring row

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