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161107

Synergy Fitness – CrossFit

Mobility

Foam Roll

Thoracic Spine/Lats – 3 mins

Stretch

Front Rack Stretch

OR

OH Distraction

Warm Up & Activation

200m Run

Leg Swings

Arm/Shoulder swings

Hand Walkouts

Spiderman into Samson x 2 each side

then…

Barbell Warmup

Skill/Strength

EMOMx 15

minute 1: 8 Deadlift (Performance: 225-185lbs / Athletic 135-115lbs / Health:95-75lbs)

minute 2: max rep KBS – American (53lb / 35lbs / 18lbs) -goal is 25-30

minute 3: Rest

Metcon

Metcon (Time)

4 Rounds

10 Hang Power Clean & Jerks (95lbs / 65lbs / 45lbs)

10 T2B

30 Doubles/60 single

Scaling Guide: 6-10 mins

Scale up: 115lbs/85lbs

OPTIONAL CASH OUT

Metcon (Time)

400m Run

25 Burpees

400m Run

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