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 In W.O.D

Synergy CrossFit – CrossFit

Strength

Power Clean (Every 90 seconds x 10 )

5-5-4-4-3-3-2-2-1-1

Record heaviest single. Must be completed within the :90 round and bar cannot be caught below parallel in squat.

Metcon

Metcon (Time)

30-20-10 reps for time:

Wall Ball (20/14)

Dumbbell Ground to OH (45/30)

Double Unders x 2 (60,40,20)

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