090716

 In W.O.D

Synergy CrossFit – CrossFit

Strength

Push Press (5×7, ascending weight. Record heaviest unbroken.)

Metcon

Metcon (Time)

Complete for time:

450M Run

40 Wall Balls

500M Row

40 Wall Balls

450M Run

450M Run= out one door, around entire complex, and in the other

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