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Synergy Fitness – CrossFit

WOD

EMOM 10 mins

Odd mins: 10 Russian KBS + 5 Ring Rows

Even mins: 2 TGU* (1 on each side)

*The goal is to use the same weight for the KBS & TGU’s

Metcon

Metcon (AMRAP – Reps)

With a partner…

Amrap 15 minutes of:

30/25 Cal row

20 Bench Press (P: 135 / A:95lb / H:65lb)
One person works at a time

Split up the calories & reps however you like.

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