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171002

Synergy Fitness – CrossFit

WOD

Metcon (Time)

5 Rounds

Run 400 Meters

15 Power Snatch (95/65/45lbs)

Option to use a DB instead of a Barbell…

5 Rounds

Run 400 Meters

30 Dumbbell Snatch (alternating)



DB weight (50lb/35lb/20lb)
For the snatches, focus on the leg and hip drive. Keep those arms straight until you finish the extension with the knees and hips. Then shrug, high elbows, and punch!



Goal time? Under 25 min.

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