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 In W.O.D

Synergy CrossFit – CrossFit

Strength

Bench Press (Warm up to 5×5, same weight, tempo reps (3-1-3))

Metcon

Metcon (3 Rounds for reps)

3 Rounds for total reps of:

1:00 Max Calories Bike

1:00 Max D-Balls (80/60)

1:00 Max Box Jumps

1:00 Rest

Perform movements in alternate order if equipment availability is limited.

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