Call Us: (941) 953-1798

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Synergy Fitness – CrossFit

Warm Up & Activation

EMOM 10 mins

Odd: 20 Russian Twists – use a DB or KB

Even: 8-10 Box Jumps

Metcon

Metcon (Time)

40 Wall Balls 20#/14#

20 KBS 53#/35#

30 Wall Balls

30 KBS

20 Wall Balls

40 KBS

Scaling Guide: 8-12mins

Scale Up;

Wall Balls 30#/20#

KBS 70#/53#

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