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 In W.O.D

Synergy CrossFit – CrossFit

Strength

Deadlift (10-8-6-4-3×2)

Increasing weight. 3×2 at same weight. Attempt 90-95% of 1RM.

Metcon

Metcon (Time)

21-15-9 Reps for time:

Front Squat (95/65)

Burpees over Bar

GHD Situp

Cal Bike

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