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17093

Synergy Fitness – CrossFit

WOD

A1: Halting Deadlift (8, 8, 8)

Take a normal DL stance & grip begin the movement as you normally would, but stop at the top or just above the knee.
Work up to a heavy set of 8

A2: Ring Rows (3 x max reps )

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins

10 Toes 2 Bar

15 Ball Slams (40/30/20)

20/15 Cal Row

Rest 1 min
Work to get the toes 2 bar unbroken & scale as them as necessary.

Go all out on the row at the end of each round and recover during the 1 min rest

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