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Synergy Fitness – CrossFit


Metcon (Weight)

10 Min EMOM

Even: Weighted Dips x 5-7 Reps

Odd: DB bent Row x 5 – 7 reps

Score is the weight used for your final set of dips and bent rows added together.
For the dips, hold a weight between the legs/feet, or wear a a belt with weight.

Dips should have the shoulder lower than the elbow at the bottom and be completely locked out at the top.

Dips may be performed on the rings or stationary dip station.

If you are able to meet this range of motion for at least 5 reps with added weight – then do that! If not, you may do them unweighted or may even do a jump and slow lower.

For bent row start with a weight you can do for 7 reps but not more than 9, continue to add weight until you can only get 5-6 reps.

Metcon (Time)

Run 400

30 DB Shoulder to OH

Run 400

20 DB Shoulder to OH

Run 400

10 DB Shoulder to OH

DB weight: 50lbs/35/20

Goal is 10-15 mins
This should not be a weight that you will fly through completely unbroken. You should choose a weight that you will have to break at least once or twice during that set of 30.

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