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171003

Synergy Fitness – CrossFit

WOD

Front Squat (5, 5, 5, 5, 5)

take 5 sets to work up to a heavy 5 reps.

Metcon

Metcon (Time)

3 Rounds

3 Reps of the Bear Complex

(1 rep = Squat Clean into a Thruster, Back Squat into Back Rack Thruster)

10 Burpees



Rest 5 Min then Repeat the entire 3 rounds.



Barbell weight: 95-115lb/65-75lb/45-55lb)
Choose a weight that you can do the whole complex smoothly.

The weight you choose should allow you to be CAPABLE of doing all 3 reps of the Bear Complex unbroken. Doesn’t mean you have to – just means you could if you wanted to.



Do not RUSH through these reps. Get set up well for the clean. Keep the back flat and focus on a great clean (either version).



When lowering onto the back – BE CAREFUL and absorb the catch with the knees! Then make sure you are reset before squatting.



Go hard and fast on the burpees!!!



Score INCLUDES the 5 min rest! Just do one long running clock!

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