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Synergy Fitness – CrossFit


Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

400m Run OR 500m Row

20 Knees to Elbows

20 Ring Dips

*scale as needed.
Scale the Knees to elbows with hanging knee raises above the waist, v-ups or sit ups.

For the dips, scale them by putting your feet on a box, using the dip bars or even 2 boxes

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