010917

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Front Squat (20:00 to find new 1RM)

Metcon

Metcon (Time)

3 Rounds for Total Time:

30 Double Unders

10 Squat Cleans (135/95)

then…

10 Shoulder to Overhead

20 Burpees over Bar

*Use the same weight for shoulder to overhead as you did for the squat clean. Try to attempt as many unbroken as possible.


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