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CF 04/17/2015

Synergy Fitness – CrossFit

General Strength

EMOM 12 Mins

Odd: Power Clean (3 reps )

Even: Bent Over Row (6-8 with DB)

Metcon

Metcon (5 Rounds for time)

Every 4 mins for 20mins (5rounds) complete

150m shuttle (50down&back + 25 down &back)

8 Ball slams 40/25lb

4 box jumps 30/24″

*ALL OUT EFFORT

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