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Synergy Fitness – CrossFit

Partner WOD

Metcon (Time)


2 rounds

80 Wall Balls (20/14/10lb)

60 DB Push Press (40/25/15)

40 Med Ball Sit Ups (20/14/10lb)

20 Devil Press ((40/25/15)
Devil Press Demo:

One person works at a time for everything…. split the reps up as needed.

For the wall balls, think manageable sets. Focus on small sets with short breaks.

For the Push Press – you will use the same DBs you will use for the Devil Press. Shoulders will be a little smoked already from the wall balls – so don’t let that shock you. Same thing, smaller sets with short breaks. USE YOUR LEGS to aide the press!


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