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Les Trios

Synergy Fitness – CrossFit

Warm-up

Metcon

Metcon (AMRAP – Rounds)

25 minute AMRAP

Teams of 3, one person working at a time (except the carries)

30 back squat (Performance: 135lb / Athletic*: 85lb/ Health: 55lb)

**NO RACKS**

200m plate run (Performance:45lb x 2 / Athletic*: 25lb x 2 / Health: 15lb x 2) – everyone runs together

60 Ab Mat sit-ups

24 chest-to-bar pullups

24 ring dips

(If unable to do unassisted C2B’s and ring dips, do 40 jumping chest-to-bar pull-ups and 40 push-ups)

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

Scaling Guide: 3-6 rounds
Coaching Tips:

Use communication and planning so that everyone gets to do more of what they are good at and less of what they aren’t!

When possible, spread out those who can do muscle ups onto different teams so that as many teams as possible can check these off the list (versus having 2 or 3 people on one team doing them). Switch off often.

As soon as you start to slow down trade with a teammate.

Partners can set up for the next movement when the other teammate is finishing the movement before.

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