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Synergy Fitness – CrossFit


Metcon (No Measure)

5 Rounds Not For Time

4 Turkish Get Ups (2R+2L)

15 Russian KBS
Try to use the same weight for the TGU’s and swings.

Do not rush through the TGU’s. Focus on being smooth and stable during the entire movement.

For the swings, focus on the hip drive and squeezing the glutes at the top of your swing.

Metcon (Calories)

5 rounds

60 sec for max cals *

Rest 2 mins between rounds

*Your choice of bike or rower

Score is total cals over the 5 rounds
Go all out for each minute and do your best to recover during the 2 min rest.

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