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Synergy Fitness – CrossFit

WOD

2 EMOM’s on tap today.

Work on rowing mechanics and shoot for a high output of calories.

Rest 3 mins rest after the 1st EMOM

Metcon (AMRAP – Reps)

EMOM 12mins

Odd: 40 sec row Cals

Even: 6 box jump + 8-10 T2B

Score is total cals rowed + total T2B
Give just under max effort on the row.

Work on fast transitions from box jumps to T2B, and go for unbroken sets of T2B

Metcon (No Measure)

EMOM 8 mins

Odd: 30 Russian Twists* (25/20/15lbs)

Even: 20-25 sec side plank on each side
*Each twist is 1 rep so you will do 15 on each side.

You will do a side plank on each side during that minute, so you have to make a quick transition from 1 side to the other.

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