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BC 08/11/2015

Synergy Fitness – Boot Camp

EMOM 10 mins

odd; 6 KB Front Rack Squats (w/2 second hold)

even; 8 bent over row w/same KB

Metcon

Metcon (AMRAP – Reps)

3 Rounds of 40 seconds work/ 20 off-

1) Row for Calories

2) Burpees

3) Alt. DB/KB Snatch 50/35lb

4) Box Jumps 24/20

5) 60 Second Rest

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