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Announcements

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

3 Rounds

6 TGU (3R/3L)

8 Band Rotations each side

10 Push Ups

WOD

Bench Press (7-5-3-5-7)

For your first set of 7, pick a weight you know you can hit for 8-9 reps.

Continue to add weight and build to a 3RM for the day…

On your second set of 5 & 7 go heavier than your first sets.

Bench Press (7-5-3-5-7)

For your first set of 7 pick a weight you know you could do for 8-9 reps.

Continue to add weight and build to a heavy 3RM

Go heavier on you second set of 7 & 5 then you did on your first.

Metcon (AMRAP – Reps)

3 rounds

Min 1: Max Cal AB

Min 2: Rest

Min 3: Max Rep Power Snatch (115/75/55)

Min 4: Rest

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