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Synergy Fitness – CrossFit


Skill Warm Up

Push Jerk: spend 7-10 mins working on PJ tech & building up to your working weight for the day

Metcon (Time)

For time:

1500m Row

15 Push Jerks (P:155lb/ A:105 / H:85lb)

1000m Row

10 Push Jerks 185/135

500m Row

5 Push Jerks 185/135

*No rack, unless necessary

Scale Up:

Push Jerks at 185/135lb

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