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Synergy Fitness – CrossFit

Mindset: Recovery or Hard Sweat

Metcon (AMRAP – Rounds and Reps)

25 min. AMRAP

15/10 Cal Row

15 Toes-to-bar (scale with knee ups)

15 Wall Balls 20/14

400m Run

10 Shoulder to overhead 95/65

10 Box Jumps 24/20
Coaching Tips: This workout affords you the opportunity to choose whether you want to make it recovery by going slow, steady and just breaking a sweat or get a full workout by pushing your pace and achieving as many rounds and reps as possible. If you do make it recovery, make sure you use appropriate weights and scales to allow you to use a steady pace.


We will throw ROMWOD in at the end of class for whomever wants it.

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