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171129

Synergy Fitness – CrossFit

Skill/Strength

DL + PC + HPC (2 + 1 + 1 – Every 90 sec x 10)

Deadlift + Power Clean + Hang Power Clean
Build up to a heavy load for the day.

Metcon

Metcon (Time)

50 Double Unders (100 Singles)

5 Power Cleans

40 Double Unders (80 singles)

4 Power Cleans

30 Double Unders (60 Singles)

3 Power Cleans

20 Double Unders (40 Singles)

2 Power Cleans

10 Double Unders (20 Singles)

1 Power Clean

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