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 In W.O.D

Synergy CrossFit – CrossFit

Strength

Thruster (5 x 5, same weight. Attempt to use 65-75% of max. )

* can be taken from rack or first rep squat cleaned from floor

Metcon

Metcon (Time)

21-15-9

KB Swing (70/44)

Toes 2 Bar

Cal Bike

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