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Synergy Fitness – CrossFit

WOD

Metcon (AMRAP – Reps)

3 Rounds…

40 sec KBS (53/35/26)

20 sec rest

40 sec Plank

20 sec rest

40 sec Burpees

20 sec rest

*Score total KBS & Burpees

Rest 5 mins then move onto Partner WOD

Partner WOD

Metcon (AMRAP – Reps)

AMRAP 16 min

P1.

200m Run

100m Bucket Carry (fill with slam balls and/or sandbags)

P2. (continue until P1 returns)

AMRAP

50ft Bear Crawl (length of rig 2x)

13 Sit ups

11 Ball Slams (40/30/20)

9 Ring Rows

*Score Total Sit ups, Ball Slams & Ring Rows (1 number)

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