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CF 09/04/2015

Synergy Fitness – CrossFit

Weightlifting

PC + FS + HSC + FS + BTK HSC + Jerk (15 mins – build to a tough set for the day)

Power Clean + Front Squat + Hang Squat Clean + Front Squat + Below The Knee Hang Squat Clean + Jerk

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

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