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 In W.O.D

Synergy CrossFit – CrossFit

Strength

Deadlift (5×5)

Metcon

Metcon (4 Rounds for reps)

Complete 4 rounds lasting 3:00, with 1:00 rest between rounds.

AMRAP

40 Double Unders

12 T2B

Max Shoulder to Overhead

Rx loads:

Round 1 – 75/55

Round 2 – 95/65

Round 3 – 115/75

Round 4 – 135/85

Enter total reps for each individual round.

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