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CF 02/20/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Skill Development – EMOM

15 minutes

1 Power Clean + 1 HPC + 1 Hang Squat Clean (1 + 1 + 1 x 15)

* build over the 15 minutes, add weight every other round

** start at 70% of estimated 1rm PC

Metcon

Metcon (Time)

3 rounds

20 Overhead Walking Lunges; 10/leg – 45/25# plate

15 Pull Ups

9 Burpees

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