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Synergy Fitness – CrossFit


Partner WOD

Metcon (Time)

With a partner complete

40 Ring Rows

100m Run together

30 Ring Rows

200m Run together

20 Ring Rows

300m Run together

10 Ring rows

400m Run together
If you did Friday Night Lights/17.1, take it at a moderate pace and use this as a recovery workout.

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