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Synergy Fitness – CrossFit

WOD

Metcon (AMRAP – Reps)

4 rounds

Min 1: Run 200m

Min 2: rest

Min 3: Max reps weighted sit ups

Min 4: rest

Min 5: Max cal row

Min 6: rest

25/20/15lbs for sit ups
Each min of work is meant to be all out effort for as long as you can hold it.

Your score will be total situps, calories and 200m runs (only count the 200m if you complete it within the minute)

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