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Synergy Fitness – CrossFit

WOD

Warm Up & Activation

4 Rounds Not For Time

10 Single Leg DL w/weight (5R/5L)*

15 supine toes to post*

20 sec side Plank on each side

*use a single DB or KB & keep one 1 foot behind you resting lightly on the ground for balance

** This is similar to a toes to bar except that you are on the ground.

Metcon (6 Rounds for time)

Every 3 mins x 6 rounds

9 Box Jump Overs (24/20/16″)

12 Push Ups

15/12 Cal Row
The focus of the workout is to develop your pacing and recovery using intervals.

Go hard each round, just under all out effort. Some drop off during rounds is expected but do your best to control your breathing to help with recovery during the rest period.

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