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Open WOD 12.3

Synergy Fitness – Functional Training: Tu/Th/Sat

Context – Practice

Mobility

Skill Warm Up

Spend 8 minutes on GHD sit ups and/or strict toes to bar progressions.

Metcon

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
**Masters men 55+ 95lbs and 20in box,

Masters women 55+ 55lbs and a 20in box.

Scaling Guide: 5-10 rounds

Coaching Tips: Step ups are allowed on this one, and step downs are encouraged!

Pace this one by breaking up the movements in the middle of the sets, and avoid resting between movements as much as possible.

Keep the first 2-3 rounds conservative on pace and then speed up so you can get a ‘negative split’ (faster rounds later on). For most people, that will mean small sets on the toes-to-bar from the beginning on. If hand tearing starts to become a possibility, modify to GHD sit ups (still ‘Rx’ or progress down to v-ups or even sit-ups); NO RIPPING! Check out the “By the Numbers” movement references for good progressions on this.

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