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Evasion

Synergy Fitness – CrossFit

Mobility

Skill/Strength

Pause Power Snatch + OHS (Spend 10 minutes working up to a challenging load)

pause at knee 3 seconds
Plan on hitting the final weight for 2-3 sets.

Metcon

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Metcon (Distance)

Evasion

Cover as much distance as possible in 20 minutes

You must perform at least 800m of running and 1000m of rowing for the workout to be considered “as prescribed”. Split this up as desired.

Airdynes/bikes included

Max: 3200m on assault/airdyne (2 miles)

Scaling Guide: 3400-5400 meters

Compare to: March 3, 2016
Coaching Tips:

Plan on rotating between movements multiple times. Many people find it beneficial to start with larger ‘sets’, then to decrease the distances as the rounds progress. Starting with 1000m of rowing, then 800m of running, then doing 800m of rowing and 600m of running, etc. As the time comes to a close, don’t run out too far from the clock (to make the distance traveled easier to estimate).

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