Call Us: (941) 953-1798

“Captain Jack Sparrow“

Synergy Fitness – CrossFit

Context: Practice


Shoulder (playlist video here)

Metcon (Time)

“Captain Jack Sparrow“

For time.

1000m Row

25 Push Presses (Performance: 75lbs, Athletic*: 55lbs, Health: 33lbs)

50’ Walking Lunge

25 Toes-to-Bar

50’ walking lunge

25 push presses (same weight)

1000m row

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

Scaling Guide: 11 – 18 min.
Coaching Tips: Start out aggressive on the row, but coast the last 300m or so. You want to be able to get right off and start push pressing immediately. Try to do the toes to bar in as few sets as possible. The same goes for the last set of push presses. For the final row, go as fast as possible.

Leave a Reply



Please enter the CAPTCHA text