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 In W.O.D

Synergy CrossFit – CrossFit

Skill Review

Rowing 101 on the Concept 2 Rower

Metcon

Metcon (Time)

5 Rounds for Time (Row increases by 200M each round, i.e. 200M, 400M, 600M, 800M, 1000M)

200M Row

10 Burpees over Rower

10 Power Cleans

Rx: 135/85

Rx+: 155/105

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