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16/1022

Synergy Fitness – CrossFit

EMOM

EMOM 8 mins

Odd: 8 -10 Ball slams (Performance 40lb /Athletic 30lb / Health 20lbs)

Even: 8 – 10 Box Jumps (Performance 24” /Athletic 20” / Health 16”)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner complete

AMRAP 16mins

30 Burpees

40 Cal Row

50 KBS – American (Performance 53lb /Athletic 35lb / Health 26lbs)

*Only 1 person works at a time… split up the reps however you want.

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