In W.O.D

Synergy CrossFit – CrossFit


Metcon (Weight)

EMOM x 12

Pause snatch

Snatch grip deadlift + 3 second pause + hang snatch

Increase weight as desired but focus on technique and creating speed into the second pull.


Metcon (Time)

4 Rounds for Time:

400M Row

12 Burpees Over Rower

Optional cashout: 60 GHD situps for time. Record time in comments.

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