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Synergy Fitness – CrossFit

WOD

Metcon (Time)

5 Rounds

30 Front Rack Lunges (75/55/35)

20 KB Swings (53/35/26)

10 Toes to Bar or V-Ups



RX Plus

Lunges (95/65)

KB Swing (70/44)
Front Rack Lunges-

Choose a weight that you think you might try to do all 30 in 1-2 sets. This means that you may even be doing them with no weight at all. These lunges may be walking or may be stationary. Either way, just alternate legs each time.



For the swings, choose a weight that will allow you to also go in 1-2 sets each time. Most likely 1.



You may choose between toes to bar or v-ups for RX. Other options are even just a regular sit up.

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