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 In W.O.D

Synergy CrossFit – CrossFit


Strength

Deadlift (Warmup to 5×5, same weight – use 75-85% as guide )

Metcon

Metcon (Time)

5 Rounds for Time:

30 Double Unders

20 Mountain Climbers (R+L=2)

10 Ring Rows

Rings Rows can be subbed for 2 bar muscle ups if the athlete desires.

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