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170106

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

WOD

Clean and Jerk (1-1-1-1-1; build up to a heavy single)

Metcon (Time)

3 RFT

7 Clean & Jerk (P:135 / A:95 / H:65)

7 Ring MU*

*Scale MU to 12 chest 2 bar Pull Ups + 12 Dips

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