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170523

Synergy Fitness – CrossFit

WOD

Front Squat (7-7-3-3-1-1)

Each set should be AS HEAVY AS (SAFELY) POSSIBLE.

Take the time & rest you need between sets…. 2-3 mins.

Metcon

Metcon (Time)

For Time

800m Run

30 KBS (72/53/35)

20m Handstand walk*

*20m is from “sticker to sticker” 2x

*scale to 3 wall walks or 40m bear crawl

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