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Backwards Christine Takes a Break

Synergy Fitness – Functional Training: Tu/Th/Sat

CONTEXT – Competition

Mobility

Skill Warm Up

Spend 8 min working up to a max height box jump from standing and/or sitting.

Metcon

Metcon (Time)

“Backwards Christine Takes a Break”

3 rounds

12 deadlifts

(Performance: 225lbs, Athletic*: 145lbs, Health: 85lbs)

21 box jumps

(Performance: 24”, Athletic*: 20”, Health: 12”) – Step ups allowed today.

500m row

1 min rest

*Women’s “As Prescribed” weights and reps (Rx)

Scaling Guide: Scaling Guide: 10 – 17 minutes.

Bonus Game Changer (for Performance/Women’s Rx* scaling only)!

Only if you finish under 12 minutes (for men) or 13 minutes (for ladies), rest one minute then perform 1 minute of burpees.

Log your time minus one second for each burpee performed. Log in the “notes” section, your actual time and how many burpees you performed.
Coaching Tips:

If the deadlifts are heavy for you, do singles – letting the weight drop from the top every time.

You can make up time on the box jumps if you go at a steady and manageable pace.

The rows should be at approximately your 1000m pace. Hammer the pace on the final row to empty the tank.

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