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Synergy Fitness – CrossFit


Metcon (AMRAP – Rounds and Reps)


In Teams of 2

AMRAP 31 mins:

8 DB Thrusters (Performance:45lbs, *Athletic :30lbs, Health 15lbs)

6 Chest 2 Bar Pullups

11 Box Jumps (Performance:30′, *Athletic:24, Health:16″)

400m Medball Run (Performance:20, *Athletic:14, Health:10)
The medball run is continuous. One partner starts on the thruster/pullupp/box jump combination, as the second partner starts on the run. Upon the return from the run, partners switch and keep a running count towards a team total.

Score is the total amount of rounds of 8 Thrusters, 6 C2B Pull ups, and 11 Box Jumps the team can accomplish in the 31 minute cap.

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