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Evasion 2.0

Synergy Fitness – CrossFit

Metcon

Metcon (Distance)

With a partner Cover as much distance as possible in 25 minutes by Rowing (with 5 burpees for every 250m) and Farmer walking…

You must perform at least:

600m Farmer walk (Performnce: 53lb / *Athletic: 35lb / Health: 26lbs)

and

750m of rowing (with 5 burpees every 250m) for the workout to be considered “as prescribed”.

Assault bikes included…

but must do 10 ring rows every 400m (1/4mile )

Max: 3200m on assault/airdyne (2 miles)

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