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170428

Synergy Fitness – CrossFit

WOD

Clean and Jerk (3-3-3-3-3)

Build to a challenging/heavy triple.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 mins of:

10 Kettlebell Clean & Jerks (P:53lb / A:35 / H:26lb)

6 Ring Rows

6 Ring Dips

*Scale up:

Perform 3 Ring MU in place of Ring Rows & Ring Dips

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