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Announcements

We will be participating in The Murph Challenge, better know as MEMORIAL DAY MURPH on Monday May 29th at. Keep your eyes & ears open for more details about times/”heats”

You can find out who MURPH was, why we honor him and other fallen soldiers and what the workout is by clicking here;
https://themurphchallenge.com/

Synergy Fitness – CrossFit

Skill Warm Up

Snatch; Burgener Warm Up

WOD

Metcon (Weight)

Every 3 minutes for 30 minutes:

1 Hang Power Snatch

2 Overhead Squats

1 Hang Squat Snatch

2 Overhead Squats

1 Squat Snatch

*No need to be unbroken
You have 3 mins to complete the complex then you rest for the remainder of that 3 mins… So you will do the complex 10 times, starting at

0:00

3:00

6:00

9:00

etc… for 30 mins

Go as heavy as you safely can. If you can do the complex unbroken, that is great, however it is not required.

Record heaviest weight used.

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