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12 Days of FitMas

Announcements

CHRISTMAS SCHEDULE

DEC. 23rd – 12 Days of Fitmas (8:30am)
DEC. 25th – CLOSED
DEC. 26th – 9AM ONLY
DEC. 27th – DEC. 30th Normal Hours

JAN. 1st – Closed
JAN. 2nd – 9AM ONLY

Normal hours will resume on JAN. 3rd

Synergy Fitness – CrossFit

COMPARE TO 12/24/16

Mobility

BEFORE CLASS – Hips & Shoulders

Metcon (Time)

“12 Days of Fitmas”

1 – 100m run

2 – Burpees

3 – DL 225/155/85lbs

4 – Pull ups/Ring Rows

5 – Goblet Squats 53/35lb

6 – KB Push Press – 3R/3L – 53/35lb

7 – Russian KB Swings 53/35lb

8 – MB Sit ups 20/14lb

9 – Wall Balls 20/14lb

10 – Cal Row or AB

11 – Box jumps 24/20″

12 – KB/DB Snatches – 6R/6L /53/35

Scaling Guide

25 – 35mins *45 min Cap

Scale up:

6 HSPU in place of KB Push Press

8 T2B in place of MB Sit ups

Perform this just like the song…

1-100m Run

2-burpees, 1-100m run

3-DL, 2-burpees, 1-100m run

4-pull ups, 3-DL, 2-Burpees, 1-100m run

etc…

If you don’t finish in the 40 mins, add 1 second to your time for every rep & calorie that you didn’t complete.
Coaching Tips

This is a long grinder and will get tough fast. Pace accordingly and don’t go out too hard at the beginning.

You should be able to get the DLs unbroken for at least the first 5 rounds.

Not putting the KB down between the swings, PP & goblet squats will save you time and keep you from resting too long.

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