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CF 04/23/2015

Synergy Fitness – CrossFit

General Strength

A1: RFESS (3 x 6-8/leg; rest 60sec (DB in each hand))

Rear Foot Elevated Split Squat

A2: Close Grip Bench Press (3×5-7: rest 60-90sec. )

Metcon

Metcon (3 Rounds for distance)

Row 3mins @85% pace; rest 2mins x 3

*score meters per round

*goal is consistency each round.

*5 burpee penalty for every 10m +/- of first round

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