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CF 02/25/2015

Synergy Fitness – CrossFit

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

EMOM 10 mins

A.: Hang Power Snatch + OHS (2 + 2 )

* Start at 60% of 1RM and add weight every other round if possible

General Strength

B1: Bent Over Row ( 3 × 6-8– rest 60 seconds)

B2: Powell raise (3 × 6-8– rest 60 seconds)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 minutes

7 Wall Balls 20/14lb

7 Box Jumps 24/20”

7 Ball Slams 40/30lb

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