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RowHelen

Synergy Fitness – CrossFit

Skill Warm Up

6 mins working up to a max distance broad jump

Metcon

Metcon (Time)

In The Zone

6 Rounds

6 Burpee “High” Box Jumps (Performance: 30 / *Athletic: 24 / Health: 16-20)

12 Heavy Russian KBS (Performance: 70lb / *Athletic: 53lb / Health: 35lb)

250m Row (everyone)

“Women’s “As Prescribed” weights & Reps (Rx)

Scaling Guide: 9 – 16 mins

Scale up:

8 Burpee Box Jumps

1 arm KB Snatches (6R/6L)

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