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Synergy Fitness – CrossFit

WOD

Push Press (Work up to a 1RM in 10 mins )

Metcon (3 Rounds for calories)

3 Rounds

Row 3 mins for max Cals

-Rest 5 mins between each round

*Score amount of Cals in each round
Row hard each round

Work on keeping a consistent pace with solid mechanics.

If you row at your max capacity the 5 min rest will be just enough to recover between rounds.

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