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Synergy Fitness – CrossFit

WOD

Metcon (Weight)

EMOM 10 mins

2 Power Cleans

2 Shoulder to OH
Use 80-90% of the 3 rep shoulder to overhead weight you did last Tuesday.

Both movements are performed on the same minute… Do 2 PC then 2 Shoulder to OH

Metcon (Time)

25 (Ring)Dips

50 Sit Ups

1000m Row

50 Sit Ups

25 (Ring) Dips

RX Plus:

Weighted Sit Ups 20-25#/10-15#
For the dips choose a scale that is challenging and will allow you to get at least 7-10 reps at a time during the first set of 25.

Scale with a band or put your feet on the ground or on a box/bench.

If you’re unstable on the rings switch to the dip bars or boxes.

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