020317

 In W.O.D

Synergy CrossFit – CrossFit

Weightlifting

Back Squat (7×3 – attempt ~80% of 1RM. )

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Dumbbell Hell!

In teams of 2:

AMRAP 14:00

12 Steps DB Overhead Walking Lunge (Partner A)

12 Steps DB Overhead Walking Lunge (Partner B)

12 DB Manmakers

20 DB Ground to OH

Rx: 45/30

*Manmakers= DB Push Up + 2 single arm rows + squat clean + overhead, Reps must be alternated between partners until 12 total are reached.

*G2OH may be split however teams wish.

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