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 In W.O.D

Synergy CrossFit – CrossFit

Weightlifting

Clean and Jerk (EOMOM 5×5 touch and go! )

Power clean recommended but not required. 65-75% of your 1RM Clean would be a decent number to shoot for.

Metcon

Metcon (Time)

Complete in any order for time:

50 Cal Ski

50 Cal Bike

50 Cal Row

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