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 In W.O.D

Synergy CrossFit – CrossFit

Skill Review

Linking Toes 2 Bar and understanding the front lever for advanced movements like butterfly pullups and the muscle up.

Metcon

Metcon (AMRAP – Rounds and Reps)

Modified from CF Open 16.2:

4 rounds lasting 4:00 or until caught by clock. 1:00 rest between rounds. AMRAP.

Round 1:

20 Toes-to-Bars

50 Double-Unders

15 Squat Cleans (135/85 lbs)

Round 2:

20 Toes-to-Bars

50 Double-Unders

13 Squat Cleans (155/95 lbs)

Round 3:

20 Toes-to-Bars

50 Double-Unders

11 Squat Cleans (185/115 lbs)

Round 4:

20 Toes-to-Bars

50 Double-Unders

9 Squat Cleans (225/125 lbs)

Options for scaled A:

15 T2B

30 DU’s

95/65 – 115/85 – 135/95 – 155/105

Options for scaled B:

20 High Knees

100 Single Unders

65/45 – 75/55 – 95/65 – 105/75

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