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170413

Synergy Fitness – CrossFit

Skill Warm Up

4 rounds NOT for time:

100m Farmer Carry (Pick a challenging weight)

10 sec Hollow Hold

10 Tuck Ups (Demo – https://youtu.be/obVuc0wZoss)

10 sec Hollow Hold

5 – 7 ring rows w/2 sec hold at the top

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

6 Box Jumps (P:24″ / A: 20″/ H:16″)

9 Push Ups

12 KB/DB Hang Snatch; 6R/6L (P:50lb / A:35lb / H:20lb)

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