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Bad Moon Rising

Synergy Fitness – CrossFit

Practice

Skill/Strength

Spend 8 minutes working up to a max effort weighted pull up.

*If unable to do strict Pull Ups: Complete 3-4 sets of 3-5 strict pull ups with the smallest band possible

Split Jerk (3-2-2-2-1-1-1-1)

adjust and increase weight with each set

Metcon

Metcon (AMRAP – Rounds and Reps)

“Bad Moon Rising“

7 minute AMRAP

4 strict pull ups weighted with a dumbbell (Performance: 25lbs, Athletic*: 10lbs, Health: smallest band possible)

10 burpees

*Women’s “Performance” weights and reps (Rx)

Scaling Guide:

4 – 8 rounds, about 1:10 per round.

Scale up: 45/20lbs
Coaching Tips:

Don’t scale the weighted pull ups to be too light/easy otherwise this turns into just a burpee workout! Keep these strict pull ups strict.

If you can’t do strict pull-ups, do kipping or jumping pull ups with a 2 second eccentric phase (lowering)

OPTIONAL CASH OUT

3 Rounds NOT for time

20 suitcase lunge steps (1 DB, your choice)

40 double unders

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