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160910

Synergy Fitness – CrossFit

Warm-up

EMOM 10 mins

Odd; 20-30sec Hollow Holds

Even; 8 – 10 Ball Slams

Metcon (AMRAP – Rounds and Reps)

In 21 mins

With a partner, (one person working at a time) complete

2100m Row (split a desired)

then…

Max rounds with remaining time;

50’ walking Lunges

40 Russian KBS (Performance 53lbs / *Athletic 35lbs / Health 26lbs)

30 T2B/K2E

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