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Synergy Fitness – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

With an 18min running clock & a partner complete;

800m MB Run (Performance 20lb / Athletic 14lb / Health 10lb)

then w/remaining time

AMRAP

40 Sit ups

30 Lunges

20 Cal Row

*Both partners run together w/one MB.

Only 1 person working at a time during the AMRAP.

Split up reps/cals however you like.

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