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Synergy Fitness – CrossFit

WOD

Back Squat (5×3; 5 sets of 3 )

If you know your 1 rep max – shoot for 85% or more for each set.



Rest as needed between.

Metcon

Metcon (Time)

5 rounds

200m Run

20 KBS (53lb/35/26)

Rest 1 min

Score is total time including rest time.
This one’s simple…

To get the most out of the workout, run hard and go unbroken on the swings.

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