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CF 09/14/2015

Synergy Fitness – CrossFit

General Strength

A: Back Squat (4 × 4; rest 2-2:30 between sets )

+ 5 – 10lbs to last week

OR

same weight

Metcon

Metcon (4 Rounds for time)

Every 4 mins for 16 mins (4 sets)

200/150 m row

10 DB Snatch 50/35lb (5R/5L)

10 pull ups

*90-95% effort

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