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Synergy Fitness – CrossFit


Hang Squat Clean + 2 front Squats (7 sets)

Perform 1 hang squat clean followed by 2 front squats.
Build to a heavy complex

Metcon (Time)

4 Rounds

25/20 Cal Row

15 Burpees

Rest 1 min between rounds
Goal is under 3 mins each round.

Go hard on the row but not so hard that you have to rest for more than 5-10 seconds before you start the burpees.

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