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CHRISTMAS SCHEDULE

DEC. 23rd – 12 Days of Fitmas (8:30am)
DEC. 25th – CLOSED
DEC. 26th – 9AM ONLY
DEC. 27th – DEC. 30th Normal Hours

JAN. 1st – Closed
JAN. 2nd – 9AM ONLY

Normal hours will resume on JAN. 3rd

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

WOD

Metcon (AMRAP – Reps)

With a partner complete 5 rounds:



Each Round is 3 min:

30 Dumbbell Hop Overs by each person

Max Reps Devil Press with remaining time

Rest 1 Min



Loads: 40lb/25/15

Only person does Devil Presses at a time

Score is Total Devil Press Reps after all 5 Rounds
YES – HOP OVERS ARE RX FOR THIS ONE!!

The way this works is that you have 3 min to do the 30 hop overs and then do as many Devil Press as possible with the remainder of the time…. again, only 1 person does Devil Presses at a time, but you can switch back and forth during each round.

At the end of 3 mins you will rest 1 min and repeat 4 more times.

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