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Synergy Fitness – CrossFit


Warm-up (No Measure)

Work continuously for 10mins at a moderate pace…

100m Single arm KB Front rack walk; switch arms at 50m – (choose your weight)

15 Russian Swings (same as above)

20-30 sec ring hold at the top of dip position; scale to dip bars or boxes


Metcon (Time)

20 – 16 – 12 – 8

Step Ups* (P:24″ / H:20″ / A:16″)

DB/KB Snatches* (P:50lb / A:35lb / H:20lb)

Ring Rows

*These are TOTAL reps… Split the reps evenly on each side (10 each side, 8 each side 6 each side, 4 each side)

For an extra challenge on the step ups, hold the KB or DB.

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