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CF 03/18/2015

Synergy Fitness – CrossFit

General Strength

EMOM 10 Mins

Odd: Ring Dips (AMRAP -2 )

Even: Bent Over Row (6-8 reps)

Metcon

Metcon (AMRAP – Reps)

60 sec AMRAP – Hang Power Snatch 75/45lbs

Rest 60 seconds

60 sec AMRAP – Burpee box jumps – 20/18″

Rest 60 seconds

60 sec AMRAP – Assault bike calories

Rest 60 seconds

x3 cycles

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