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170215

Synergy Fitness – CrossFit

WOD

Doing something out of the ordinary today….

Aerobic/conditioning work before the strength piece b/c this is CrossFit and we want to be prepared for anything.

A.: Metcon (Time)

4 Rounds

Row 500m

Run 400m

*30 min Cap
REST AS NEEDED BEFORE PART B.

B: Back Squat (Establish a 1RM for the day)

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