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Synergy Fitness – CrossFit


Warm Up & Activation


Bent Over Row (8, 8, 8, 8, 8)

warm up with sets of 12, 10 8, then give me 4 heavy sets of 8


Metcon (AMRAP – Reps)

EMOM 10 minutes of:

Odd: 15 Burpees

Even: 20 Thrusters 75/55

*If you don’t think you will get at least 10 seconds rest per minute, then scale.

*Score total reps of burpees & thrusters
We are pushing the limits on this one to see what is possible.

The burpees are just regular, old school burpees. They are not over the barbell.

This workout will push even the best athletes to keep pace.

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