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Synergy Fitness – CrossFit

WOD

EMOM

10 Mins

Odd: 100m sprint

Even: 10 russian KBS + 5-7 Ring Rows

Metcon (AMRAP – Reps)

3 Rounds



Each Round is a 4 Min AMRAP (As Many Rounds and Reps as Possible)

12/10 Cal Row

6 Burpees



Rest 1 Min Between Rounds (After all 4 min)

Start each 4min AMRAP where you left off the prior round

Score total calories & burpees reps
This one should be a doozy and will really add up!

Choose a pace that will allow you to transition quickly back and forth

With that said, don’t try to get through the row as fast as possible, you want to have enough energy to get the burpees done quickly.

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