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Synergy Fitness – CrossFit

Mobility

Warm-up

Skill Development – EMOM

EMOM 6 mins

Push ups (8/5) + 20 Sec active hold on pull up bar

Metcon

Metcon (AMRAP – Reps)

4 Rounds 1min work at each station

Ball Slams (40/30/15lbs)

Bear Crawl*

Box Jumps (24″/20″/16″)

Rest

*1 point for every 20ft

OPTIONAL CASH OUT

30-20-10

Cal Row

Russian Twists (Total Reps)

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