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180105

Synergy Fitness – CrossFit

Mobility

Warm Up & Activation

WOD

Clean and Jerk (1-1-1-1-1; build up to a heavy single)

Metcon (Time)

3 RFT

7 Clean & Jerk (P:135 / A:95 / H:65)

11 Chest 2 bar Pull Ups

11 (ring) Dips*
The load for this should be moderate… you shouldn’t be flying through each set but you also shouldn’t have to drop each rep.

Scale the pull ups as needed… band, jumping or even ring rows.

Scale the dips as needed as well… feet on a box/bench or do box dips.

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