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“Team Lawn Mowing“

Synergy Fitness – CrossFit

Context: Practice

Skill Warm Up

8 sets of 4 ring dip, muscle up transition drills, or ring muscle ups (1-4 reps, but perfect form)

Strength

Power Snatch (7×2)

2-2-2-2-2-2-2 Power Snatch (7 sets of 2 reps, increasing weight, max/above max load by last set).

Metcon (AMRAP – Reps)

“Team Lawn Mowing“

10 minute AMRAP (as many reps as possible)

With teams of 3 or 4 (if the class is big or if class number suits it), one bike per team

10 calories/ 5 calories.
(Men do 10 calories/ Ladies do 5 calorie SPRINTS then rotate out. If you only have a team of three, don’t be afraid of one of the members scaling down the calories to what is appropriate for them, however whatever number you choose, stick with it the whole workouts.

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

OPTIONAL CASH OUT

Metcon (AMRAP – Reps)

2 min burpees, 2 min jump rope, 1 min burpees, 1 min jump rope

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