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Synergy Fitness – CrossFit

WOD

Run or Row…

Pick Your Poison!

Run: Metcon (Time)

2 rounds

Run 400m

10 Burpees

Rest 1 min

Run 300m

15 Burpees

Rest 2min

Run 200m

20 Burpees

Rest 3 mins

Rx Plus – 3 Rounds

Row: Metcon (Time)

2 rounds

Row 500m

10 Burpees

Rest 1 min

Row 375m

15 Burpees

Rest 2min

Row 250m

20 Burpees

Rest 3 mins

Rx Plus – 3 rounds

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