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Announcements

BARBELLS FOR BOOBS – Friday Nov. 18th 5pm – 7:30pmish…

Anyone who want’s to particiapte will do 1 of the 2 workouts… OR both if you’d like to!

1. GRACE – 30 Clean and Jerks for time
2. TBD – (NO BARBELLS)

Check out the FB Event and let us know if you are coming. Thanks!!
https://www.facebook.com/events/196790587396854/?active_tab=about

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

Metcon

Metcon (AMRAP – Reps)

Complete the following

(P: 5 times / A: 4 times / H: 3 times)

Min 1: Power Cleans 115-135lbs / 85-95lbs / 55-65lbs) Max Reps

Min 2: Rest

Min 3: Push Jerks (same as PC), Max Reps

Min 4: Rest

Min 5: Burpees over the bar, Max Reps

Min 6: Rest
Hit the minute intervals as hard as you can and accumulate max reps. Intensity & improving recovery is the focus here.

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