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California Dreamin’

Synergy Fitness – CrossFit

Skill Warm Up


Best of 5 Rounds: Team with most pounds wins


Metcon (AMRAP – Rounds and Reps)

16 Min AMRAP (as many rounds as possible)

With a partner, one person working at a time except on the partner push ups

24 {total} Step ups box (Performance: 24” / Athletic*: 20” / Health: 16-20” step ups”)

24 {total} Med ball sit ups (Performance: 20lb / Athletic: 14 / Health: 10-12lb)

*Partner’s pass the MB back and forth to each other

24 [total] partner push ups – hand slap at the top of every rep. (12 per partner, or one partner can do extra while other holds Pillar and does hand slaps)

24 [total] Russian KBS: (Performance: 53lb / Athletic*: 35lb/ Health: 26lb)

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