In W.O.D

Synergy CrossFit – CrossFit


Metcon (AMRAP – Rounds)

EMOM 14:00

Odd Minutes: 200M Row

Even Minutes: 30sec L-Sit

200M Row must be completed, even if it goes over the minute. L-sit time can begin as quickly as athlete reaches the bar, as long as it is in the even minute. L-sit time can be broken into no more than 2 15-second attempts, but must fit within the minute. Score total rounds completed (max 14).

Rx: Hanging L-Sit

Rx+: Ring Dip L-sit

Scaled: High knees, matador, or box L-sit.


Metcon (AMRAP – Reps)

Not for time.

Choose either Back Squat or Overhead Squat. Complete 5 sets of 5, ascending weight. After each set, complete a set of maximum STRICT unbroken pullups. Record total pullups completed for score. You may also record your top 1×5 weight reached in either the back squat or overhead squat placeholder.

Back Squat (5×5, ascending weight)

Overhead Squat (5×5 ascending weight)

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