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CF 08/06/2015

Synergy Fitness – CrossFit

Skill Development – EMOM

EMOM 12 MINS:

odd: 10-12 KBS 53/35lbs

even: 20-25 sec hollow hold

REST 3-5 MINS after EMOM

Metcon

Metcon (Time)

5 rounds For Time

6 KB Push Press Right Arm 53/35lb

8 Box Jumps 30/24”

6 KB Push Press Left Arm 53/35lb

10 Ball Slams 40/30lb

*15 min cap

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