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Synergy Fitness – CrossFit

WOD

Metcon (4 Rounds for time)

Every 5 Minutes for 4 Rounds;

20 Back Squats (135/95/65lb)

15 Kettle Bell Swings (53/35/26lb)

10 Hang Squat Cleans (135/95/65lb)

ScaleUp: 155lb/115

*you have 5 mins to complete 1 round as fast as possible, then you rest for the remaining time.
Goal would be to do the movements in as few sets as possible.



Choose a weight that allows you to get at least 90 seconds rest between rounds!



Scale appropriately! Don’t worry about the weight, but more in hitting the intention of the workout!

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