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“Shanghai Noon”

Synergy Fitness – CrossFit

Context: Practice

Skill Warm Up

Spend 10 min working on Turkish Get Ups. Perform at least 5 per side.

Metcon (AMRAP – Rounds and Reps)

“Shanghai Noon”

16 minute AMRAP (as many rounds as possible) – Partner WOD

30/16 sprinting assault bike calories (may scale to rowing calories only if there is a shortage of bikes)

40 dumbbell power snatches (Performance: 45lb / Athletic*: 30lb / Health: 20lb)

40 hip extensions (or 20lb good mornings if not enough GHDs)

400m run with sandbag (Performance: 80lb / Athletic*:60lb / Health: 45lb) – both partners run, one sandbag per team – (Indoors option if raining: 40’ shuttle run, 10 round trips.)

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

Scaling Guide: 2 – 4 rounds
Coaching Tips: Switch often so that your overall pace as a team is quick. Don’t worry about splitting up the work evenly if one person is quicker than the other. It is okay to do more of the stuff you like and have your partner do the stuff he/she likes!


1 min plank hold, 1 min burpees, 1 min wall ball, 2 rounds

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