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CF 03/04/2015

Synergy Fitness – CrossFit

Weightlifting

Hang Power Clean + Clean (Every :90sec for 12 rounds 1 + 2)

Perform 1 HPC + 2 Squat Cleans every 90 sec. (18 mins)

Start at 65% of 1RM

add weight every other round if possible.

Metcon

Metcon (AMRAP – Reps)

9 min AMARP @85%

6 Box Jumps 30/24”

9 (Ring) Dips

12 Ball Slams 40/30lb

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