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Synergy Fitness – CrossFit

Skill Warm Up

2 rounds (10 mins)

40 sec work/20 sec rest (move to next “station”)

Wall Sits


Dead Hang from pull up rig

Box Jumps

Hollow Hold

Partner WOD

Metcon (Time)

5K Row…

Only 1 Person rows at a time

The person NOT rowing completes:

200m Sandbag carry*

15 squats w/sandbag

10 Bent row w/Sand Bag

Switch places when complete and continue until you finish the 5K.

Score is the time to complete the 5K

*Sandbags vary in weight so choose accordingly

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