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170712

Synergy Fitness – CrossFit

WOD

Skill/Strength

Squat Clean Thruster (10 mins to build to a heavy single)

Metcon (Time)

For Time:

20 Bar Facing Burpees

20 Hang Power Cleans

10 Bar Facing Burpees

10 Hang Power Cleans

20 Bar Facing Burpees

20 Hang Power Cleans



RX Men: 95#, 135#, 155#

RX Women: 65#, 85#, 105#



RX Plus Men: 135, 155, 185

RX Plus Women: 85, 105, 12
Use a weight that you will have to break up, but start with something that you can do at least 10 of!



Goal is under 15 min on this one!



We don’t want you using a weight that makes you break up the sets more than 2-3 times each time!

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