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Synergy Fitness – CrossFit

Warm Up & Activation

Metcon

Metcon (Time)

With a partner

Run 600m

Then …

5 rounds

100m KB Front Rack Carry – 53/35# each hand

17 Burpees

13 Ring Rows/Pull ups

Then…

Run 600m

*Do the 600m runs together & split everything els up as desired.

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