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CF/T 09/24/2015

Synergy Fitness – CrossFit/Trim Combo

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Mobility

HIPS

Skill

Spend 10 mins working on DL technique & up to a challenging DL weight.

Metcon

Metcon (4 Rounds for time)

Every 4 mins… for 16 mins

5 ‘heavy’ Deadlifts – 245lbs/165lbs

15 Ring Push Ups

Row for calories – 15/10 (ALL OUT SPRINT)

*SCORE EACH ROUND FOR TIME

Scaling Guide: 1:30-2:30/ROUND

KB Suitcase DL x 10 (53/35)

Paralette Push ups/Reg Push Ups

Rx Plus:

Deadlifts 275/185

15/10 Ring Dips

20/15 Cal Row
Respect the deadlift weight and make sure you aren’t biting off more than you can chew. If you (or the coach) doesn’t like what they see on rounds 2-3, be ready to use your rest interval to adjust accordingly.

The ring push ups must be body parallel to the floor at the bottom for them to count as Rx. These will get hard quickly so break them up early.

The goal is a sustained HIGH OUTPUT (90%) with minimal drop off per round

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