Synergy Fitness – CrossFit
Strict Pull Ups (4 x max reps )
Complete 10 DB bent over rows immediately after each set of pullups.
Use a challenging weight for the bent row
Rest at least 2 mins when you’re done with the bent row before going back to the pull ups
If you choose the option to do this workout without a scale for the pull ups – you should be able to do a minimum of 5 Strict Pull Ups each time.
Scaling options are either 7 – 10 banded strict pull ups – or 7-10 jump up with a slow negative.
Metcon (AMRAP – Reps)
EMOM 16 mins
Odd: T2B max reps in 40 seconds
Even: 12/8 Cals AB*
* No longer than 45 sec
Score is total T2B & Cals