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171122

Synergy Fitness – CrossFit

WOD

Warm Up & Activation

4 Rounds

100m Farmer Walk

20 balls to toes (10R + 10L)

10 Band rotations (5R + 5L)

Metcon (AMRAP – Rounds and Reps)

15 min running clock.

Run 800m

then with the remaining time complete AMRAP of

10 Pull ups

15 KBS 53lb/35/26

20 Box Jumps 24″/20/16

Score is rounds & reps

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