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CF 09/09/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

EMOM 10 mins

Split Jerk (Complete 2 reps @ 95-135lb/ 65-85)

*pause :03 in catch or receiving position

Metcon

Metcon (4 Rounds for time)

4 rounds

Row 300m

6 Power Cleans TNG (#135/#85)

6 S2OH TNG (#135/#85)

6 Burpees over the bar

Rest 2:00

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