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171020

Synergy Fitness – CrossFit

WOD

Close Grip Bench Press (12, 9, 6, 9, 12)

Start with a weight you think you could get 13-15 reps with but only do 12.

Continue to add weight for the sets of 9 & 6 (these should be heavy)

For the last 2 sets of 9 & 12 try & go a little heavier than what you used your first sets of 9 & 12

Metcon (Time)

21 – 15 – 9

Russian KBS (70lb/53/35)

Dynamic Step ups Right leg*

Dynamic Steps ups Left Leg*

Ball Slams (40lb/30/20)

*(20-24″/18-20″/16″)
Go heavy and unbroken on the KBS…

For the step ups keep your foot on the box and do all the reps on the right leg then the left… do not alternate legs.

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