081016

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Deadlift (Warmup, then 5×3 at 85%)

Metcon

Nasty Girls (Time)

3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
Bar or Ring Muscle ups permitted.

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