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CF 03/02/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

General Strength

A1. KB front rack RFESS – 3×6-8/leg; rest 30

A2 Renegade Row – 3x 6-8; rest 60sec

Metcon

Metcon (Time)

10 rounds

4 Burpees

8 KBS 55/35#

12 Double unders

Notes

-Sub for 36 single unders per round

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