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170119

Synergy Fitness – CrossFit

WOD

A1: Bench Press (4 x 6-8 reps)

All sets should be heavy & challenging

A2: Farmer’s Carry (4 x 50m )

Rest 60-90sec after FC

Metcon (AMRAP – Reps)

EMOM 16 Mins

Odd: 15-20 KBS (P:53 / A:35 / H:26lb)

Even: 12/8 Cals Assault Bike*

*No Longer than 45 sec
Score Total KBS + Cals

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