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 In W.O.D

Synergy CrossFit – CrossFit

Metcon (AMRAP – Rounds)

Interval training:

100M Sprint

(down and back)

10 rounds, new round every :45.

Record total completed rounds with the time.

Metcon

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

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