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Synergy Fitness – CrossFit

Skill Warm Up

3 Rounds at increasing intensity;

5 Burpees

10 Beat Swings (Kipping)

20 Double Unders

100m Sprint

Rest 60 seconds

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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