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170929

Synergy Fitness – CrossFit

WOD

Close Grip Bench Press (5, 5, 5, 5, 5)

Work up to a 5 rep max on the close grips.

Take 5 sets to get there.

Metcon (Time)

4 rounds

5 Toes 2 Bar

7 Push Ups

9 Wall Balls (20/14/10lb)

Rest 2 mins (after the 4 rounds) then repeat.

Rx+ is 30/20lb wall balls

Score is your total time including the 2 min rest.
Work to get everything unbroken.

Scale the toes 2 bar as needed… knees to elbows or supine (laying on the ground) toes 2 post

If you need to scale the push ups, start with your hands on a bench or box, if that’s still too hard, you can do knee push ups.

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