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We will be participating in The Murph Challenge, better know as MEMORIAL DAY MURPH on Monday May 29th at. Keep your eyes & ears open for more details about times/”heats”

You can find out who MURPH was, why we honor him and other fallen soldiers and what the workout is by clicking here;

Synergy Fitness – CrossFit


REST 4-5 between metcon 1 & 2

1: Metcon (AMRAP – Reps)

EMOM 12 mins

Odd: 5-7 Deadlifts (225/155/125)

Even: 8-10 T2B + Max Double unders w/remaining time
Score Total Reps of DL + T2B + DU

2: Metcon (Time)

7 Rounds

7 Russian KBS (72/53/35)

7 Box jump overs (24/20/16”)

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