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Synergy Fitness – CrossFit

WOD

Deadlift (3, 3, 3, 3, 3)

I want speed & force…

Start with 65% of your best 3 RM and work on being dynamic off the ground.

That doesn’t mean get all 3 reps done as fast as possible. Instead, reset after each rep and think about keeping tension and drive the legs into the ground

Add weight each set as long as your reps are coming off the ground with a good amount of speed and force.

Metcon (4 Rounds for time)

Every 3 mins for 12 mins

Run 200m

15 Heavy Russian KBS (70/53/35lb)
You have 3 mins to complete the 200m run and 15 KBS as fast as possible each round.

rest the remainder of the 3 mins.

Score each round for time.

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