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CF 06/25/2015

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Synergy Fitness – CrossFit

General Strength

A: Close Grip Bench Press (Establish a 1RM in 12 mins )

B: Powell raise (AMRAP @30X0 – each arm with 10% of “A”)

Metcon

OPEX 1 (Time)

1 set all out:

Row 250m

15 KBS 53/35lb

25 burpees

15 KBS 53/35lb

Row 250m

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