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Synergy Fitness – CrossFit

Metcon

Metcon (Time)

With a partner

Row 1000m

Then …

5 rounds

100m Single arm KB Front Rack Carry* – 53/35#

21 Wall Balls

15 Ring Rows

9 Burpees

Then…

Row 1000m

*Each partner must do the carry each round

Split up all other work as desired.

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