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171007

Synergy Fitness – CrossFit

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 20mins

200m Run

15 DB Push Press (40+/25+/15lbs)

10 Toes 2 bar *
This is a workout you can attack a couple different ways… You can treat it like interval; sprint hard & get through the Push press & toes to bar then take a short rest OR keep a sustained pace throughout the entire 20 mins

For the DB push press, try to keep these unbroken. 15 is totally a reasonable number

Scale the toes to bar if you need to… hanging knee raises or even weighted sit ups

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