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Craig’s Secret Zone Diet

Synergy Fitness – CrossFit




Squat Snatch (6 x 2; 6 sets of 2 reps)

same weight across, approximately 70 – 80%

Single Arm Ring Row (6 x 5; 6 sets of 5 reps)


Metcon (AMRAP – Rounds and Reps)

“Craig’s Secret Zone Diet”

7 min AMRAP

10 knees-to-elbows*

10 burpees*

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

Scaling Guide: 3 – 7 rounds

Scale up: 1 bar muscle up at the beginning of each round, increasing by one rep each round.
Coaching Tips:

Crank through the first round or two of k2e as fast as possible and pace out the burpees to rest your grip/abs.

Make sure your knees to elbows are knees TO ELBOWS (not knees to triceps).

Start breaking them up into smaller chunks before you have to drop to singles to finish the set, then try to speed up the burpees to give you more time on the k2e.


Metcon (Calories)

4 min max calorie row or assault bike

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