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170111

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

WOD

Front Squat (Work up to a heavy single)

Take 15 mins to build up to a heavy front squat for the day

Metcon (Time)

2 Rounds for time of:

20/15 Calories, Assault Bike

20 Front Squats (P:115 / A:80 / H:55)

20 Shoulder to Overhead (Same)

Scaling Guide: 7 – 12 mins

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