In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)

3 Miles!

Complete the following for one total time:

1 Mile Run

1600M Row

1 Mile Bike

*20 GHD situps must be completed after each mile. 50 Abmat situps may be substituted and still considered RX.

Movements should be completed in this order unless equipment shortage requires row and bike to be switched.

1 Mile = Out back / In Back

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