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180116

Synergy Fitness – CrossFit

WOD

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

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