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170902

Synergy Fitness – CrossFit

Warm Up & Activation

8-10 mins of

4 TGU’s; 2R+2L (moderate weight)

20 Russian Twists (25/20/15)

10 Banded Lateral steps each way

Metcon (Time)

4 Rounds

250m Row

100m FW (40/25/15)

12 DB Push Press (40/25/15)

Rest 3 min

5 rounds

10 Wall Balls (20/14/10)

6 Toes to Bar
Score is total time for all 9 rounds of work including the 3 min rest

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