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Tire Iron

Synergy Fitness – CrossFit

Competition

Mobility

Hips

Strength

Power Clean (1-1-1-1-1-1-1 )

7 sets of 1 rep at ‘strong effort’, adjusting load each set

Hollow Rocks (10-20 hollow rocks between each set)

Metcon

Metcon (Time)

Tire Iron

20 American Kettlebell swings (Performance: 53lbs, Athletic*: 35lbs, Health: 26lbs)

400m Run

15 American Kettlebell swings

200m Run

10 American Kettlebell swings

100m Run

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

Scaling Guide: 4 – 8 minutes.

Scale Up: 70/53lb kb.
Coaching Tips:

Scale up option of 70/53* if KB swings are a movement you excel at or if you think you will do the Rx weight unbroken.

If KB swings are a struggle for you, pick up KB as soon as you get in from the run and get a set in before you take a quick rest. Keep the back flat on the top of the swing as well as the bottom (the core should be locked the entire time).

OPTIONAL CASH OUT

Metcon (Time)

3 rounds

100m db/kb farmer carry

12 burpees,

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