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170807

Synergy Fitness – CrossFit

WOD

Weighted Step-ups (5×8 on each leg; )

Use a barbell in a back rack position.

This is 5 sets of 8 reps on each leg.

Start with a moderate/challenging weight. Your final 3 sets should be heavy enough where you won’t need to add weight.

Metcon (Time)

3 Rounds

25 Kettlebell Swings (53/35/26lb)

15 Burpee Box Jump Overs (24/20/16″)
This one is pretty straight forward – but don’t mistake simple for “easy”.



KBS should be all the way overhead.



Burpee Box Jump Overs for this one are FACING. No lateral. You may step up and down if necessary



Goal time for this workout: Around 12 min – although under 10 is doable if you MOVE on the burpee box jump overs and go unbroken with the bell.

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