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161015

Synergy Fitness – CrossFit

Warm Up & Activation

Coaches Choice

Skill Development – EMOM

8 mins

odd: 8 – 12 Wall balls

even: 20-30 sec side Plank (1 side each round)

Metcon

Metcon (Distance)

AMRAP 14 mins

5 Burpees

10 Pullups or Ring Rows

15 Russian KBS (53lb /35lb /18lb)

200m run

*score is total meters you ran.

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