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Synergy Fitness – CrossFit

Partner WOD

Metcon (Time)

With a Partner (or not…)

1500m Row

50 KBS (53/35/26lb)

100’ Walking Lunge

50 MB Sit ups

100’ Walking Lunge

50 KBS (same weight)

1500m row
Split the work as needed.

Only one person works at a time.

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