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CF 04/15/2015

Synergy Fitness – CrossFit

Weightlifting

15 mins Skill Work

A: Hang Power Clean (sets of 5 using 55-65% of 1RM; rest 60-90 sec)

Metcon

Metcon (2 Rounds for reps)

AMRAP 7 mins @65-70%

Run 200m

8 Ring Rows

20 sec Side plank each side

Rest 2 mins

AMRAP 7 mins @65-70%

6-8 cals on AB

10 Push ups

50m Farmer Walk

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