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30in to Freedom

Synergy Fitness – CrossFit



Foam Rolling

Quads & I.T. bands – 2mins on each leg

Couch Stretch – 90 sec each leg


3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.

After each round, complete (not for time)

5 Sumo Squats

5 Hand Walkouts

5 Straight Leg DL

5 Bent Over Row

5 Muscle Cleans

2 Spidermans each leg

8 hip extensions or glute ham raises


Metcon (Time)

“30in to Freedom”

For Time –

4 rounds* (Health: 3 rounds)

6 high box jump (Performance: 30” / Athletic*: 24” / Health: 20”)

8 supine ring rows

10 hang power clean and jerk (Performance: 135lb / Athletic: 85lb* / Health: 55lb)

20 wall ball (Performance: 20lb/10ft, Athletic*: 14lb/9ft, Health: 10lb/8ft)

1 min rest

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

Scaling Guide: 13:00 – 20 min, about 4 min/round including rest
Coaching Tips:

This is a good day to go for the ‘high box’ if you haven’t had a chance to yet in a workout (maybe that means you use the 24 or 20 inch box for the first time!).

The ring rows are strict (as always.)

The heel of the hand should make contact with the ribs for each rep to count. “RX” means that the feet need to be on a box that has the at least the toes even with the bottom of the rings.

If the hang cleans get too spicy for your hands, drop the bar from overhead and do a deadlift into hang power clean each rep. Go for big sets on the wall ball since there is a minute rest each round.

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