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CF/Trim 09/22/2015

Synergy Fitness – CrossFit/Trim Combo

Warm-up

Coaches Choice (No Measure)

Coaches choice for general warm up, midline stability & Mobility

Mobility

Ankle Mobility.

Skill

Spend 10 minutes working up to challenging 2 rep thruster from the floor (using a squat clean).

Metcon

Metcon (Time)

4-5 Rounds

6 ‘Heavy’ Thrusters 135lbs/85lbs

6 DB Weighted Pull Ups 35/15lbs (kipping allowed)

16 Burpees

200m Run

Scaling Guide:

25 Min Cap

Ring Rows for Pull Ups

Rx Plus: 155/105 and 45/25
Coaching Tips: Squat cleaning the first repetition counts as a rep for the thrusters. These should be unbroken for the first 2-3 rounds at least (otherwise you may have gone too heavy). For the weighted pull ups use a dumbbell. If the knurling (tread) on the dumbbell handle is rough, you may want to wrap a towel, t-shirt, or something else around it to protect your legs. Kipping on these is allowed, but be careful when you drop the db (it can go flying and hit someone or you could come down on top of it and roll an ankle). There is no rests on this one so be a bit more steady on the burpees and run (except for the last round of course)!

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