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 In W.O.D

Synergy CrossFit – CrossFit

Metcon (Time)

Bench Press Speed Challenge

Choose approx. 50% of 1RM

For time:

10, 9, 8, 7…reps of

Bench Press

Burpees

Record weight used in comments

Metcon (Time)

4 Rounds

12 Deadlift (225/155)

10 Chest to Bar Pullups

450M Run


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