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CF 03/26/2015

Synergy Fitness – CrossFit

Weightlifting

A1: Close Grip Bench Press (10, 8, 6, 4, 2 – rest 60 seconds)

A2: Bent Over Row (8, 8, 8, 8, 8 – rest 60 seconds )

Metcon

Metcon (Time)

5 rounds @70-80%

50m Farmers walk – tough weight selection

2 Wall walks

4 Box Jumps jumps – 30/24″

6 Ball Slams 40/25lb

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