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CF 08/17/2015

Synergy Fitness – CrossFit

Skill

A1. 3 Wall Walks or HS walk 20-30ft

A2. 10 Hollow Rocks (or 20 sec Hollow Hold)

A3. 10 Hang Power Cleans (empty BB)

-Rest 60-90sec

EMOM 10 mins

odd: 5-7 TnG Power Cleans (use 65-75% of 1rm)

even: 8-10 burpees

Metcon

Metcon (Time)

15,12,9,6,3

DL (185, 205, 225, 245, 265 / 115, 125, 135, 145, 155)

HSPU (*Strict DB Press if need to scale)

*12min cap

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