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 In W.O.D

Synergy CrossFit – CrossFit

Skill Review

The Bar Muscle Up

Metcon

Metcon (Time)

In teams of 1 or 2!

3 Rounds for time:

30 Calorie Bike

50M Walking Lunge (95/65)

8 Bar Muscle Ups

*walking lunge can be front rack or back rack

* Bar muscle ups can be substituted for 24 C2B pullups and 16 matador dips per round and still = Rx

*Teams of 1 will cut the reps in half

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