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Synergy Fitness – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 25 mins

100m Suitcase carry* (50m w/right hand + 50m w/left hand)

20/15 Cal Row

15 KBS

10 Ring rows

Weight for Suitcase carry and KBS

(53lb/35lb/26lb)
Goal here is to keep moving for the entire 25 min!

The suitcase carry is basically a one hand farmer walk.

Carry the KB in your right hand 50m, switch hands turnaround and walk back.

Use the same weight for the carry as you would for the KBS.

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