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CF 09/16/2015

Synergy Fitness – CrossFit

Skill

Foot work in Split Jerk

Skill Development – EMOM

12 Mins

A: HPC + HSC + SJ (1 + 1 + 2)

Hang Power Clean + Hang Squat Clean + Spit Jerk

Metcon

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Burpees

Lateral step KBS (Russian) 53/35

+

20 Double Unders or 10 fails after each round

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